Health and family
The body changes from the age of 40. Therefore, it is necessary to prioritize the consumption of certain foods that provide important nutrients for health.
: Fruits and vegetables are a source of nutrients and vitamins that help strengthen physical health. (Free Press Photo: Shuttersock)
Upon reaching 40 years, there are physiological changes in our body that lead to the loss of muscle mass and increased body fat, explains Claudia Acevedo, a degree in nutrition.
For that reason, it is important to make changes in eating habits. Acevedo recommends reducing ultra -processed food consumption such as soups or packed condiments (consommed, sauces, dressings). It is also advisable to increase the consumption of foods rich in fiber and antioxidants found in fruits, vegetables, cocoa, olive oil, among others.
Good food will help prevent metabolic diseases such as diabetes, hypertension or metabolic syndrome; and bone, such as osteopenia or osteoporosis. In addition, it will help reduce the risk of developing sarcopenia, a medical condition characterized by the loss of mass and muscle performance:
“Maintaining a varied and balanced diet allows us to acquire all macro and micronutrients that our body needs at this age, which helps prevent cardiovascular, digestive and metabolic diseases,” says Acevedo.
The nutrition specialist recommends these 10 foods to prevent common diseases after 40 years and improve health:
- Olive oil: Its benefits are multiple due to its high content of Omega 3 and Vitamin E. It helps reduce cell damage and stop premature aging.
- Lentils: They are rich in proteins, fiber, iron, folic acid and vitamins, which makes them an ideal food to prevent anemia, improve digestion, reduce cholesterol and maintain healthy weight.
- Chickpeas: They contain fiber, potassium and vitamins. They help improve cardiovascular health, blood sugar regulation, and the promotion of healthy digestion.
- Quinoa: It is a food with high nutritional value. It is a complete source of proteins, provides complex carbohydrates and plant protein.
- Greek or natural yogurt without added sugars or fats: They provide probiotics. Both are healthy options for food and as sources of protein and calcium.
- Papaya: It is a food that favors the health of the immune, cardiovascular system, vision and digestion. In addition, it provides favorable antioxidants for the skin.
- Orange: Due to its high vitamin C and fiber content, it helps strengthen the immune system and prevent cardiovascular diseases.
- Strawberries: For their vitamin C content they offer an amount of health benefits. These include cardiovascular health, blood sugar control, digestion, bone health, among others.
- Grapes: Due to resveratrol content, vitamins, minerals and antioxidants helps favor the immune system, intestinal health, it is also a great source of energy.
- Green broccoli and foods: Broccoli and other green foods, such as spinach and lettuce, are excellent sources of nutrients and health benefits. Its consumption can help reduce the risk of cancer and strengthen the immune system.
Tips for good health after 40 years
From the hand of good diet and nutrition, it is important to adopt habits that help strengthen physical health. Among these:
- Perform physical activity at least 30 minutes 3 times a week.
- Include animal and plant proteins in breakfast, lunch and dinner.
- Maintain good hydration according to weight and physical activity.
- Attend with a nutrition professional to receive a personalized nutritional guide.