Discover which nutrient-dense superfoods can help you maintain youthful vibrance after age 40.
Aging can be beautiful, and we should be glad for it as assurance that we can live another day. But, let’s face it, getting older may be a genuine drag some days. Your body changes in many ways, both outwardly and inside, and this may be a distressing experience, especially since aging can be a risk factor for various diseases. Fortunately, there are superfoods you may consume regularly to help halt this process.
Superfood is a frequently used term, but what exactly does it mean? Unfortunately, there is no specific definition of what constitutes a superfood, but it is simply anything that supplies a variety of nutrients while being low in calories. While superfoods are fantastic to include in your diet at any time, there are specific options that have nutrients associated with decreasing the aging process.
Because some of our nutritional needs alter as we age, having some specific superfoods in your diet may help people live healthy lives as they age. Of course, we were interested in these precise superfoods, so we polled a few of our specialists. And, while there are lots of superfoods that can help you slow aging into your 50s, 60s, 70s, and beyond, we wanted to focus on the years after you turn 40. Your forties are the ideal age for developing healthy behaviors that will carry over into your later years. In addition, your body begins to alter throughout your 40s, such as muscle mass loss, hormone changes associated with menopause, and height fluctuations due to bone and muscle modifications.
Read on to learn about some of the superfoods our dietitians recommend to start implementing into your diet while you’re in your 40s to slow aging.
Free radicals harm healthy body cells, which are thought to contribute to inflammation and the accumulation of oxidative stress. Collectively, this can accelerate cellular aging while also playing a key role in promoting chronic health disorders such as heart disease and cancer. Therefore, antioxidant-rich meals are recommended by health specialists to help protect healthy cells from free radical damage in the body.
Pistachios are known for their antioxidant properties, which aid in the battle against free radicals. Pistachios have a high antioxidant capacity, rivaling the antioxidant capacity of popular antioxidant-containing foods such as blueberries and pomegranates.
According to research, consuming a handful of pistachios as part of a normal diet will improve cellular aging and longevity in pre-diabetes patients. In addition, pistachios contain lutein, an antioxidant carotenoid that promotes eye health.
Salmon and many other types of fatty fish are another fantastic superfood for slowing the aging process. Salmon is a superb source of lean protein, a nutrient essential for muscle mass maintenance that is especially vital for older persons. It’s also high in omega-3 fatty acids, linked to a lower risk of heart disease.
One study discovered that people in their 40s and 50s with higher omega-3 levels in their red blood cells had better cognitive performance and general brain structure than those with lower omega-3 counts.
If you enjoy cranberries or cranberry juice, you’re in luck because this superfood has been shown to help halt aging.
Cranberries are high in plant components that may aid in reducing the aging process, particularly when it comes to cognitive aging. Data suggests that eating one small cup of cranberries every day for three months may boost memory performance and brain functioning.
Aside from the cognitive benefits this fruit can provide, it is also a source of vitamin C, a substance that may help battle the effects of free radicals on aging skin.
Tomatoes are an important anti-aging superfood. Certain red foods, such as tomatoes, contain lycopene, an antioxidant that fights free radicals that occur with age. Lycopene, a plant chemical found in the watermelon and pink grapefruit, is well-known for its numerous health advantages.
A high lycopene intake has been reported to help lower cholesterol, improve cardiovascular health, and minimize the incidence of heart disease, stroke, and even prostate cancer in males. In addition to all of these anti-aging advantages, lycopene has been shown to help prevent skin photodamage.
Strawberries contain vitamin C and plant components. Getting enough vitamin C can help you avoid age-related cognitive deterioration. In fact, they go so far as to claim that eating a well-balanced diet and receiving vitamin C from foods can be more beneficial than supplementing.
According to some research, eating berries more than twice a week can prevent cognitive aging by up to 2.5 years.
Berries may also help protect our cells from free radical damage and reduce the risk of heart disease and cancer.
Greens with dark green leaves
Leafy greens like kale and spinach are high in vitamins E and K, which may aid in preventing memory loss and slowing the aging process of the brain. One serving of leafy greens per day was found to be associated with decreased age-related cognitive deterioration.
However, the advantages of dark, leafy greens do not end there. Dark leafy greens not only improve cognitive health as you age, but they also include carotenoids, which may help protect the eyes from oxidative damage, and spinach, in particular is high in antioxidants vitamins A and C, which might help protect the heart.