Things to eat if you're over 40.
Proper nutrition is important at any age so that the body can function normally and have immunity against various inflammations and viruses. However, after 40 years, the issue of healthy nutrition becomes even more relevant, because thanks to this, a woman can maintain youth, harmony and health.
Nutritionist Katya Medushkina told in Instagram what foods you should definitely include in your diet if you are already over 40.
PROTEINS
I prefer animal proteins — meat, poultry, fish, seafood, dairy products. And I recommend that you do the same.
Vegetable proteins (beans, soy, nuts) are less digestible and rich in inhibitors — these are substances that slow down the digestive enzymes and complicate the digestive process.
FATS
Fats — building material for female sex hormones. The presence of omega-3 polyunsaturated fatty acids in the diet is mandatory.
Their sources: fatty fish (tuna, mackerel, herring), flax and hemp seeds, cod liver, olive oil and walnuts. I eat fish for dinner several times a week and always top my vegetable salads with a teaspoon of oil.
FIBER AND CARBOHYDRATES
Include more fiber and complex carbohydrates. These are cereals, bread made from whole grains and rye flour, durum wheat pasta, herbs and vegetables.
Fiber, like a panicle, cleans all the excess from the intestines, helps it to contract, improving metabolism. And complex carbohydrates are a source of energy. My favorites from this group — all grain cereals, especially buckwheat.
CALCION
Due to the decrease in estrogen with age, the risk of calcium loss increases, bone mineral density decreases. To make up for the deficiency, include hard cheeses, kefir, cottage cheese, sesame seeds, white cabbage in the diet.
IRON
Slowing down metabolism leads to an increase in blood viscosity, which fraught with thrombosis. Adequate levels of iron will help to avoid this. Its sources are lean red meat, buckwheat, liver, pomegranates, apples, nuts.
And do not forget that iron is not absorbed without vitamin C, which is rich in rose hips, sea buckthorn, sweet bell peppers, broccoli, sauerkraut cabbage.
SOYA
An indispensable product for menopausal women. These are sources of isoflavones — phytoestrogens, the structure of which is similar to human estrogens. Foods such as tofu cheese, soy milk, and soy sauce can help relieve hot flashes and night sweats, as well as lower cholesterol.