According to "India Today," there are superfoods that experts recommend women in their forties should consume to strengthen bones and improve skin, heart, brain health, and increase natural immunity, as follows:
1. **Leafy Vegetables**
Leafy greens are packed with nutrients such as vitamins A, K, and C, as well as fiber and folate. They are excellent for promoting healthy vision, bone health, and overall well-being. Examples include spinach, kale, and arugula.
2. **Lean Protein**
Protein is essential for building and maintaining muscle mass, which helps keep the metabolism strong and supports bone health. Sources of lean protein include chicken, fish, beans, lentils, and tofu.
3. **Berries**
Berries are delicious fruits filled with antioxidants that can help protect cells from damage and reduce inflammation; they are also a good source of fiber and vitamins. Options include blueberries, blackberries, and strawberries.
4. **Nuts and Seeds**
Nuts and seeds provide healthy fats, protein, fiber, and a variety of vitamins and minerals. They can help maintain a feeling of fullness and satisfaction and are also a great energy source. Good choices include almonds, walnuts, chia seeds, and flaxseeds.
5. **Fatty Fish**
Fish such as salmon, tuna, sardines, and mackerel are rich in omega-3 fatty acids, which are vital for heart health, brain function, and reducing inflammation. Fatty fish should be included in the diet at least twice a week.
**General Advice**
Experts recommend remembering that the key is to adopt a healthy, balanced eating pattern that can be enjoyed and maintained over time. By focusing on nutritious foods and taking a comprehensive approach to well-being, one can prepare for a healthy and vibrant life after the age of forty, bearing in mind that there is no one-size-fits-all answer to the question of the ideal diet, as the best foods for women over forty, for example, will vary according to individual needs, preferences, and health conditions.
