5 food groups you should definitely eat after 40

nutritionist, gastroenterologist, Candidate of Medical Sciences, clinical pharmacologist, head of AlfaBiom company.

What foods should be eaten after 40 to improve health and prolong youth?

When we talk about nutrition, we cannot say that any product is strictly forbidden or absolutely suitable for everyone. The same applies to nutrition by age. There is no universal food basket that would be useful to everyone without exception. It is worth selecting products depending on individual characteristics. The choice of each should be approached with the question: “Is it useful to me?”

If you have no personal contraindications (chronic diseases, genetic features, etc.), then after 40 years you can focus on the list of products below.

Foods rich in calcium and protein

Sesame, poppy seeds, green peas, apples, legumes, lean meat (turkey, rabbit).

After 30 years, we actively lose muscle and bone mass. To prevent this, it is important to keep fit: continue to train and eat protein. Consume it in sufficient quantities, but not only from direct sources (meat, eggs), but also from plant foods (nuts, seeds, beans).

By the way, about where to take protein, if you can not eat meat, told in the material at the link.

Products with vitamins A, E, D and healthy fats

Fatty fish, vegetable oils in fresh form, offal, lemons, grapefruit, eggs, olives, avocados.

These vitamins are fat-soluble, so pair them with beneficial omega-3-6-9 fatty acids – a balance is needed. They can be found in nuts, vegetable oils, olives, avocados, flax seeds.

In addition, fats are necessary to protect the brain. Without them, it begins to age rapidly, increasing the risk of Alzheimer’s, Parkinson’s, and senile forgetfulness. But brain health should be taken care of in youth.

Antioxidants

These products literally slow down the aging process – oxidative aging. To such products can be attributed almost all berries: sea buckthorn, blueberries, currants, acai, rowan. In addition, apricots, pomegranates, grapes.

The list is very broad, you should choose from those products to which you have a normal body: no allergies and other unpleasant reactions.

Spices

Curcuma, ginger, dried herbs (basil, rosemary, garlic), curry.

Spices are a separate topic in Oriental medicine. They have unique properties ranging from immune stimulation to slowing down aging. This is a really strong “antidote” to old age.

Foods rich in fiber

Green leafy vegetables (spinach, arugula, lettuce), cruciferous vegetables (cabbage, broccoli, turnips).

In addition, dietary fiber helps keep you feeling full longer. Read about other foods that reduce appetite in the article at the link.