Superfoods are a perfect choice for dealing with shifting hormones, energy dips, and ever-changing health priorities.
As we get older, our bodies are continuously evolving. These changes can feel like a roller coaster. There are shifting hormones, energy dips, and ever-changing health priorities. By this stage, you begin to understand just how important of a role that nutrition plays in our daily life. And, it begins to play an even bigger role in how you look, feel, and function. This is why superfoods are so important.
So what exactly is a superfood? No, they are not caped crusaders from the Marvel universe that fly out of your fridge. Superfoods are actually nutrient-packed powerhouses that provide you with many excellent health benefits. They are known to support heart health and to keep your skin glowing. They can help you to better control your sugar levels or even cholesterol. And, for women over 40, they are essential allies. They are needed to address age-specific health concerns like heart health, bone density, and hormones.
SuperfoodsCaterTo The Unique Needs of Women Over 40
When you turn 40, you are stepping into a whole new chapter of your life. It’s not a bad chapter, it’s just very different. It is a time in your life when your hormones begin to change. Your body will begin to go through perimenopause, and eventually into menopause. As a result, there are a few extra considerations for your health that will pop up along the way.
Superfoods, Hormonal Shifts, and Their Impact
By your 40s, estrogen levels will start to decline. As the estrogen levels start to drop, your bone density, skin elasticity, and even metabolism begin to change dramatically. Suddenly, your favorite pair of jeans will feel a bit stronger. And, even though you haven’t changed your diet at all, a lot of clothes simply don’t fit anymore. This can become very frustrating for anyone. And, these hormonal shifts can also affect your energy levels which makes proper nutrition even more crucial.
Addressing Age-Related Health Concerns
Superfoods help to fill the nutritional gaps that these changes cause. They will help to reduce your risk of osteoporosis, improve your heart health, and reduce the effects of skin aging.
Osteoporosis Risk?
If you are at risk of osteoporosis, then leafy green vegetables can help out dramatically. They are generally loaded with high levels of calcium and magnesium. And, these are very important for maintaining a healthy skeletal system.
Heart Health Worries?
Everyone has to worry about their heart health after they reach 40. And, omega-3 is an important nutrient to help reduce the amount of inflation and keep that ticker in its best shape. You will find high levels of omega-3 and fatty fish like salmon and tuna.
Skin aging?
Of course, we can’t forget about skin aging. You will find that varies, and even dark chocolate is full of antioxidants. These antioxidants help to fight off free radicals and keep your skin looking young and radiant.
Top 10 Superfoods for Women Over 40
Now that we’ve talked about how superfoods can help you live a thick and fabulous life over 40, let’s take a look closer look at the top players.
Leafy Greens (Kale, Spinach, Swiss Chard)
Leafy greens are full of magnesium, and calcium, as well as vitamins A, C, and C. As a result, they are considered to be bone-boosting superstars. Leafy greens are also rich in antioxidants which will help to fight off inflammation and oxidative stress. Whether you’re just eating a tossed salad, or blending them into a smoothie, leafy greens are a versatile addition to any diet.
Berries (Blueberries, Raspberries, Strawberries)
Dark-colored berries may be small, but they pack a mighty punch. Blueberries, raspberries, and strawberries are chocked full of antioxidants that help to promote both brain health and fight signs of aging. Plus, they are extremely low in calories and high in fiber. This makes them the perfect snack for people on the go or as a topper on your breakfast oatmeal.
Salmon and Other Fatty Fish
Let’s face it, salmon is simply delicious. But, it’s also an amazing source of omega-3 fatty acids. These fatty acids will help support heart health, reduce inflammation, and even improve your mood. You should aim to have at least two servings of salmon or other fatty fish like tuna every single week.
Greek Yogurt
Then, of course, you have yogurt. While there are a lot of options when it comes to yogurt, Greek yogurt is considered the best. It is rich in proteins and probiotics. It helps to support muscle maintenance and gut health. Greek yogurt is also a great way to satisfy your sweet tooth when you pair it with berries or honey.
Quinoa Grains Are Ancient Superfoods
Here is an ancient grain that you probably haven’t heard of. Quinoa is considered a complete protein. What that means, is that it contains all nine essential amino acids. It is also high in fiber, contains magnesium, and is chock-full of B vitamins. This can help to increase energy levels and reduce stress.
Nuts (Almonds, Walnuts, Brazil Nuts)
Nuts are an excellent source of healthy fats, vitamin E, and magnesium. They are also a great source of protein. However, it’s important to remember that most nuts are not complete proteins. But, if you’re looking to keep your body healthy, increase muscle mass, improve brain health, and even achieve younger, healthier-looking skin, nuts are the perfect superfood.
Avocado
Who could forget creamy and delicious avocados? This superfood is packed with monounsaturated fats which are excellent for heart health and energy. Plus, avocados also are an excellent source of potassium which will help you to regulate your blood pressure.
Sweet Potatoes
Believe it or not, sweet potatoes are also a nutritional powerhouse. Who would have thought that a tuber that was once thought to be poisonous could be so nutritional? Well, sweet potatoes are full of beta-carotene, fiber, as well as vitamin C. They are an excellent way to support skin health and improve digestion.
Green Tea
Who doesn’t like tea? Green tea is something that is a popular yet soothing drink. It is also chock-full of antioxidants like catechins. These antioxidants can help to boost your metabolism and reduce stress. You can drink it hot, iced, or even consume it as a matcha latte.
Dark Chocolate
Believe it or not, chocolate is on the list too. But, it’s important to remember that you should only consume dark chocolate. You want something that is 70%, or higher. Regular milk chocolate is no good. Dark chocolate is full of flavonoids which help to support a healthy heart and brain. Dark chocolate is a guilt-free way to indulge in your favorite sweet.
How to Incorporate Superfoods Into Your Diet
Now that you know what to eat, you need to figure out how you can make a delicious and easy.
Breakfast Ideas
When it comes to incorporating superfoods into your breakfast, why not whip up a smoothie? You can mix spinach, Greek yogurt, berries, and some almond milk to make an amazing breakfast that is chock-full of nutrients and antioxidants. Or, you might even want to have a bowl of oatmeal with sliced bananas, walnuts, and some local honey.
Lunch Ideas
By the time lunch rolls around, the options grow substantially. You can toss a salad with kale, grilled salmon, avocado, and just a sprinkle of quinoa. Or, have yourself a hearty wrap with hummus, leafy greens, and roasted sweet potatoes. Now, doesn’t that sound delicious?
Superfoods for Dinner
Let’s not forget dinner. You could have baked salmon with a side of roasted sweet potatoes or even steamed spinach. Or, you could cook up a bowl of quinoa, mixed with sautéed vegetables and a handful of nuts, topped off with a lemon-tahini dressing.
Snack Ideas
But, the best time is snack time. Why not pair up some dark chocolate with a handful of almonds? Or, pick up a Hershey’s special dark chocolate with almond candy bar. Wash it down with some green tea or enjoy a small bowl of mixed berries. Remember, the darker the better.
Embracing Superfoods Over 40
Once you reach 40, it’s time to start embracing your body and treating it with the love and care that it truly deserves. By incorporating superfoods into your diet, you can support your health, boost your energy, and age more gracefully in the process.
Remember, you don’t have to do it all overnight. Instead, take baby steps. Start small by adding only a few superfoods into your regular meals and building from there. But, above all, remember to listen to your body. It knows what it needs better than anyone else.
