A healthy diet is a healthy diet at any age — and you want one that’s full of good fats, high-quality protein, whole grains, fresh fruits, vegetables, and low on processed anything, whether you’re 25 or 65 years old. For people 40-plus, however — and facing issues including a sluggish metabolism, plummeting hormones, and the potential for things like osteoporosis or heart disease — it’s a good time to enlist a few superfoods to help the cause.
Wild salmon
There’s a reason salmon tops most lists of superfoods. It’s a tasty, lean protein. It’s rich in omega-3 fatty acids, which can help reduce heart disease, improve mood, slow age-related mental decline, and even alleviate some symptoms of menopause. It’s also rich in vitamin D, which the 40-and-over crowd is usually deficient in.
Avocados
Avocados are a great source of healthy fats, which can reduce the bad kind of cholesterol. Plus, avocado toast. Delicious.
Nuts
Walnuts are especially healthy, but other nuts are pretty great, too. One study found that people who ate nuts more than four times a week had a 37% lower risk of heart disease than people who rarely or never ate nuts.
Berries
Raspberries, blueberries, strawberries — take your pick. Berries are full of antioxidants and fiber, which is also vital for a healthy diet.
Sauerkraut
Fermented, probiotic foods are good for your gut — and what’s good for your gut is good for your overall health. Sauerkraut is one tasty choice, but you could also go with kimchi, kombucha, or kefir.
Dark chocolate
A heart-healthy diet is not without its treats — one of which is dark chocolate, which has more antioxidants than green tea or red wine. One study found that people who ate dark chocolate daily had a lower risk of both heart disease and stroke.
Greek yogurt
Calcium is a key dietary concern for anyone with risk factors for osteoporosis. A serving of nice, thick Greek yogurt provides about 20% of the calcium you need in a day, plus double the protein of regular yogurt and half the sugar.
Extra virgin olive oil
Good ol’ EVOO is a great source of heart-healthy fats, and is, in fact, considered one of the healthiest fats on Earth.
Eggs
Vitamin B12 helps keep blood cells healthy and is a big deal as you age, and eggs are full of it — as well as selenium, vitamin D, B6, A, E, and K. Eggs are also a great source of inexpensive protein.
Bone broth
In a word: collagen. But beyond that, bone broth is highly nutritious, rich in glucosamine and chondroitin, which support joint health, and all sorts of trace minerals that help build healthy bones.
Kale
You could’ve predicted this one. Kale is one of the best dark leafy greens you can eat, rich in vitamins A, C, and K, as well as iron and calcium. If you don’t love it sauteed with garlic, then blend it into your morning smoothie. Kale, yeah.
