Eating Healthy Over 40

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Eating Healthy Over 40

The first step to slowing the signs of aging is to eat right and eating right means eating foods with optimal vitamins and nutrients. Your body is like a sports car, it needs regular maintenance and high-quality care to maintain peak performance. Most people know the basics, fruits, vegetables, healthy fats, clean protein and whole grains, but what specific foods are best for our bodies as we get older?


1 – Foods High in Antioxidants

Antioxidants protect your cells from damage due oxidative stress caused by free radicals. that increase free radicals are inflammation, UV light, pollution, alcohol and cigarette smoke. If the body cannot remove the free radicals, they cause oxidative stress which damages cells, proteins and DNA. Oxidative stress has been linked to age-related diseases such as heart disease, cancer, arthritis, inflammatory disease, Parkinson’s disease, immune deficiency and respiratory disease.

Antioxidants help neutralize free radicals in our bodies, reduce inflammation, and boost overall health. Vitamins such as vitamin C are important for collagen production which helps maintain firm, tight skin and healthy strong hair and nails.


Foods High in Antioxidants :

  • Blueberries- Contain A, C and E
  • Red bell peppers- Contain vitamin C
  • Papaya- Contains vitamins A, B, C, K, and E as well as calcium, potassium, magnesium, phosphorous
  • Spinach- Contains vitamins A, C, E, and K as well as magnesium, and lutein
  • Broccoli-Contains vitamins C and K as well as fiber, folate, lutein and calcium
  • Avocado-Contains vitamins A, B, C, E and K as well as potassium
  • Sweet potatoes- Contains A, C, and E
  • Lemons, limes and oranges-Rich source of vitamin C
  • Dark chocolate-Contains polyphenols
  • Cooked tomatoes-Contains lycopene
  • Carrots



2 – Nuts

Nuts are a great source of vitamin E which can help repair skin cells, retain moisture and protect the skin from damaging UV rays. Nuts have also been linked to reducing the risk of heart disease and type 2 diabetes. We recommend a 1 ounce serving of nuts per day which is equivalent to:

  • 24 almonds
  • 18 cashews
  • 12 macadamia nuts
  • 35 peanuts

3 – Sesame Seeds

Sesame seeds are a rich source of calcium, iron, magnesium, phosphorous and fiber and will help keep your bones healthy and strong.



4 – Fiber

Fiber found in vegetables, fruits, whole grains, beans and lentils help prevent constipation, lower cholesterol levels, lower blood pressure, lower blood sugar levels and reduce inflammation.

Beans and lentils also contain vitamin B6 and protein which can help prevent gray hair and balding and give you an energy boost.


5 – Fatty, cold water fish

Are full of omega-3 fatty acids which can keep your brain and heart functioning properly, reduce dry skin, and keep your hair looking shiny and radiant. Aim for at least two servings a week.

  • Salmon
  • Mackerel
  • Sardines

6 – Olive oil

Olive oil can help stabilize blood pressure and prevent skin blemishes and wrinkles but it is a calorie dense oil and should be consumed in small amounts.

7 – Cilantro

Cilantro contains phytochemicals which have been shown to help reduce the risk of cancer and cardiovascular disease.





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