After 40 years, the body begins to work differently: metabolism slows down, hormonal changes take effect, and the risk of chronic diseases - cardiovascular, musculoskeletal, metabolic - increases. That is why at this age it is especially important to pay attention to the diet. Nutritionists advise to rely on products with antioxidants, healthy fats, protein and calcium, which help slow down aging, support energy, immunity and heart, skin and bone health. This is written by EatThis.com.
As we age, our bodies absorb nutrients less efficiently and use less energy, but our need for the same or even greater amounts of nutrients remains the same. For example, calcium deficiency after age 40 can lead to weakened bones, back pain, and muscle loss, while overeating even healthy foods can lead to weight gain and high blood pressure. Nutritionist Trista Best emphasizes, “After age 40, your diet should be rich in antioxidants and anti-inflammatory ingredients.”
7 key foods for your diet after 40
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Berries — strawberries, blueberries, raspberries, blackberries: rich in antioxidants that reduce inflammation in the body; vitamins A and C improve skin condition, help maintain elasticity. Blueberries, for example, provide up to 4 g of fiber and ≈ 25% of the daily value of vitamin C in one cup.
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Nuts and seeds — almonds, pistachios, walnuts, chia seeds, flax seeds, sunflower seeds: A source of omega-3 fats and vitamin E, which support skin elasticity, immunity, and heart protection. Studies show that regular consumption of walnuts in middle age correlates with better health outcomes.
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Fatty fish — salmon, tuna, sardines: Rich in omega-3 fatty acids, which reduce inflammation, support cognitive function, and may reduce the risk of Alzheimer's disease. Omega-3s also help maintain a healthy heart rhythm and balance cholesterol.
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Leafy greens — spinach, kale, chard: rich in minerals, vitamins, and fiber, help protect cells and DNA from damage, strengthen bones, and support digestion.
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Avocados are a source of monounsaturated fats, which support heart health, skin elasticity, and help control appetite. Avocados can be especially beneficial after age 40, when hormonal balance changes.
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Foods high in calcium — yogurt, cheese, broccoli, greens, almonds, seafood: important for protecting bones and preventing osteoporosis. It is also useful to include fish with bones in your diet: salmon, sardines, anchovies.
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Protein - After age 30, the body begins to lose muscle mass, so regular protein intake becomes critically important after age 40. Breakfast with eggs or salmon, lunch with salad and seafood, dinner with chicken or fish are simple examples of a balanced protein diet.
Add a berry snack or dessert to your daily diet. Include 2–3 servings of fatty fish per week. Replace some of your typical snacks with nuts or seeds. Complement your meals with a generous serving of leafy greens and add avocado to salads or on toast. Pay attention to calcium-rich foods every day, especially if physical activity decreases. Keep in mind that after 40, it is more important than just consuming protein, but to ensure regular physical activity - strength exercises that support muscle mass and metabolism.
Nutrition after 40 is not about diets that “fit everyone,” but about adapting to changes in your body. The right foods can be your ally in maintaining your health, energy, and quality of life. Instead of simply “eating less,” it’s about “eating better”—and it doesn’t have to cost a fortune.
