Recommended Foods for Women's Health After 40 - A Diet That Balances Changes from Skin to Immunity
As you enter your 40s, metabolism slows, muscle mass decreases, and hormones start to change. Managing these bodily changes requires a more critical approach to diet. The list of 'Best Foods for Women Over 40' introduced by registered dietitian Sarah Mirkin, featured in the American health media, 'Prevention', is gaining attention. Let's look at why these foods are beneficial.
Flaxseed - A Habit That Benefits Gut and Heart Health
Flaxseeds are rich in omega-3 fatty acids, which benefit brain function and the cardiovascular system, and are high in fiber, making them excellent for maintaining long-term gut health. Sarah Mirkin emphasizes:
"As you age, consuming foods for gut health is crucial, and flaxseeds are a prime example."
It's better to consume flaxseeds ground rather than whole. Sprinkling it over yogurt or oatmeal makes it easy to enjoy and enhances absorption. It's an essential food at a time when reducing refined carbohydrates and increasing dietary fiber intake is necessary.
Salmon and Avocado - Improving Skin and Ensuring Satiety
Salmon is not only a high-quality protein source but also rich in omega-3 fatty acids, which protect skin health. Its antioxidant effect reduces inflammation and significantly contributes to preventing cardiovascular diseases. Mirkin recommends salmon as follows:
"A salmon salad with avocado, tomatoes, grapes, and various green leafy vegetables makes a perfectly balanced meal."
Pairing salmon with avocados, which are rich in healthy fats and balanced in potassium, helps control blood pressure and vascular health. This combination naturally gives a feeling of fullness, making it ideal for those considering dieting.
Nuts and Watercress - Small Changes in Your Mouth Make a Big Difference
Nuts are small but dense with nutrients, making them an excellent snack. The mix of healthy fats, protein, and fiber helps with blood sugar control, maintaining satiety, and preventing chronic diseases. They also boast various vitamins and minerals.
Additionally, watercress, often used in salads, is a vegetable with strong antioxidant properties. It was particularly noted in the CDC analysis for containing 17 essential nutrients, including vitamins A, C, and K, calcium, and magnesium. Simply switching your usual salad with a watercress base can naturally increase your intake.
Sauerkraut - The Fermentation Power That Revives the Gut
Known internationally as "sauerkraut," this is a traditional fermented food made by adding salt to finely shredded cabbage and sealing it for fermentation, filled with beneficial bacteria to invigorate the gut.
"Sauerkraut is packed with beneficial bacteria that invigorate the gut." - Sarah Mirkin
This fermentative power positively affects immune improvement, as well as mental and skin health. A simple spoon on your sandwich or burger allows for regular consumption. It's simple, but consistency is the key to health improvement.
Dark Chocolate and Dark Leafy Greens - A Habit That Protects Both Skin and Heart
Rich in flavanoids, dark chocolate protects the heart, helps with blood pressure reduction, and even diabetes prevention. It's important to limit cocoa content to over 70% and sugar to under 6g. Even one piece a day is enough to gain benefits.
Dark green leafy vegetables like spinach and kale are filled with antioxidant nutrients that help directly reduce inflammation. When consumed with olive oil, it enhances the absorption of fat-soluble nutrients and provides anti-inflammatory benefits from unsaturated fatty acids.
"Olive oil is rich in unsaturated fatty acids that are excellent for anti-aging and anti-inflammatory effects." - Sarah Mirkin
Garlic and Onion - Small but Sturdy Bone Protectors
Garlic and onion are low in calories yet rich in bioflavonoids, vitamins, and minerals, making them particularly beneficial for women's health. Mirkin emphasizes, "These foods play a crucial role in reducing bone damage in middle-aged women." They can be used continuously, enhancing both flavor in cooking and health.
"Garlic and onions are particularly beneficial health foods for women over 40."
Onions improve blood circulation, and garlic contains antiviral and antibacterial properties, contributing to enhanced immunity during seasonal changes.
Ginger Root - A Miraculous Change with a Teaspoon a Day
Ginger root is a potent natural anti-inflammatory agent, known to improve arterial function, prevent aging, and possibly diabetes when consumed regularly. Mirkin says:
"There is plenty of research showing ginger root consumption helps prevent diabetes, relieve menstrual and muscle pain, and prevent obesity."
It's effortless to enjoy as a warm tea and suits even a weak stomach.
Maintaining healthy skin and immune function requires a balanced diet. YURICO5 provides practical and reliable information to support your healthy life.
