Over forty and fabulous: 4 foods to eat once you hit the milestone

Nutritionist Heather Lounsbury on what to munch on in middle age
Chia seeds have five times the omega 3s of salmon
Photo by Brenda Godinez on Unsplash
Heather Lounsbury10 June 2019

Once you’re over forty, fifty, or sixty, your dietary needs and health concerns have shifted. Bone health, preventing heart disease, symptom-free menopause, or keeping your gorgeous, glowing skin might all be on your list. Maybe the weight you never had to think about is now a struggle. Maybe your moods are all over the map.

The good news is a few simple dietary tweaks might be all you need stay fit.

Wakame

We've been told we need milk to be strong, especially to have strong bones, throughout our lives. But what, if I told you that’s a big fat lie? You can get all the calcium you need from plants.

Wakame is a type of edible seaweed and has an amazing calcium punch with 1/3 of a cup supplying almost 1200 mg of calcium. Wakame contains iodine to support your thyroid to increase energy levels and metabolism. Two tablespoons are plenty, as too much can put stress on your thyroid.

Wakame is also the highest source of plant-based omega 3s (good fat). Wakame lowers blood pressure, cholesterol, stress and anxiety, and may reduce risk of cancer.

Enjoy in seaweed snacks, salad, avocado rolls, or miso soup.

Beetroot helps to lower blood pressure
Photo by Toa Heftiba on Unsplash

Beetroot

I used to hate beetroot growing up. I’m so grateful my taste buds have matured. These red root veggies lower blood pressure and inflammation, boost your energy and increase muscle strength. They’re high in vitamin C, fibre, detox the liver, nourish blood, and minimise hot flashes, night sweats, and anxiety.

Fermented beetroot helps to boost immunity, cleanse the blood, treat kidney stones, alleviate chemical sensitivities, fatigue and allergies.

Try beetroot in juice, salads, soups, and dips.

Chia seeds

No interest in sex? Hot flashes from hell? Memory disappearing before your eyes? You may need to eat more healthy fats to balance your hormones and support your brain. A serving of chia seeds has five times the omega 3s of salmon.

Chia seeds boost immunity, reduce triglycerides, inflammation and blood pressure, prevent blood clots, protect your arteries from plaque build-up. They contain twice as much fibre as broccoli and five times more calcium than milk. High magnesium content eases anxiety.

Consume chia seeds in porridge, pudding, and smoothies.

Chickpeas can help to build strong bones
Photo by Edgar Castrejon on Unsplash

Chickpeas

I don’t think anyone loves hummus as much as I do. Chickpeas in this delectable dip are high in protein, fibre to balance blood sugar levels and aid in weight loss, improve gut health, reduce inflammation as well as worry and overthinking. Chickpeas are high in bone building and heart health nutrients, including calcium, iron, zinc, vitamin K, magnesium, vitamin C, potassium, vitamin B6. What’s not to like about these little yellow beans?

Whatever your age, you can indulge in these snacks guilt-free and with potentially huge benefits to your well-being and general health. Incorporate them into your weekly menus and soon you’ll see the difference.

Heather Lounsbury will be speaking at the inaugural In Your Element wellness festival in Monaco, July 6 and 7. Tickets start at €50.00. Book them here.

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