Once you pass 40, you may start to notice that some of your go-to strategies for staying healthy, fit, and energized aren’t as effective anymore. The diet tweaks that helped you lose a pound or two in a pinch or the workout that turbocharged your energy just don’t deliver in the same way. While frustrating, this isn’t unusual. After 40, metabolism starts to slow, muscle mass begins to decline, and hormone levels start to shift, all changes that need to be accounted for in your habits. The first step you can take: Incorporating more foods for women over 40 into your diet.
Meet the expert: Sarah Mirkin, R.D.N., C.P.T., L.D., a registered dietitian nutritionist and founder of Kitchen Coach.
In addition to following a regular exercise routine, getting enough sleep, and reducing your stress levels, eating foods that are rich in antioxidants, protein, and healthy fats can help you curb hunger and cravings while counteracting these changes.
So what foods should go on your plate? Sarah Mirkin, R.D.N., C.P.T., L.D., a registered dietitian nutritionist and founder of Kitchen Coach, shared her favorite nutritional all-stars that can help increase your fat-burning capabilities, stabilize your energy, and minimize your disease risk. From dark chocolate to salmon to vibrant berries, these foods for women over 40 are full of flavor and age-reversing nutrients.
Best foods for women over 40
1. Flaxseeds
Flaxseeds are an excellent source of omega-3 fatty acids, which are essential fats for a sharp mind and healthy heart. Plus, they’re great for your gut. “As we age, it’s more important to eat the right foods to keep your gut health in check,” said Mirkin. “Flaxseeds are loaded with fiber for long-term digestive health.”
Just be sure to use ground flaxseeds or grind whole ones; your body digests and absorbs the nutrients from ground flaxseeds better than whole ones.
Try it: Toss some over yogurt or oatmeal.
2. Wild salmon
Fatty fish, like salmon, are rich in omega-3s and a good source of lean protein. And while fat has more than double the calories of protein and carbohydrates, it is key to keeping your cravings in check. “Salmon is not only satisfying and delicious, but it will also make your skin glow, reduce your risk of disease, and even curb your hunger,” Mirkin said.
Try it: Salmon Salad with Avocado and Sweet Grape Tomatoes
3. Avocados
Packed with healthy fats, avocados can help keep your skin plump, nourish your hair, and help lower blood pressure, thanks to their decent potassium content. “Although avocados are very high in fat, they are linked with weight loss because they are so satisfying,” said Mirkin.
4. Nuts
Nuts make a filling snack that promotes weight loss because they’re high in fiber, healthy fats, and protein. Bonus: The nutrients in nuts help reduce your risk of chronic conditions, like diabetes and heart disease, said Mirkin.
Try it: These cherry chocolate granola bars pack a double dose of nuts with almond butter and chopped almonds.
5. Watercress
Shake up your go-to salad with this peppery leafy green while keeping your skin glowing in the process. “It’s packed with water, vitamin C, vitamin A, and antioxidants that kill free radicals,” Mirkin said, one of the main aggressors of premature skin damage.
Try it: Replace some of the lettuce in your favorite salad with watercress.
6. Sauerkraut
Made from fermented cabbage, this tangy condiment is packed with gut-boosting probiotics—a.k.a. good bacteria—making it a nutritional must-have for women over 40. Research shows that these that healthy bugs may improve your immune function, mood, and even your skin. Not a fan of sauerkraut? Kimchi, the spicy Korean version, will deliver the same perks.
Try it: Add a spoonful to a burger or sandwich.
7. Dark chocolate
Chocolate may not be the first thing you think of when it comes to better nutrition after 40, but this after-dinner indulgence can actually do wonders for your health. “Dark chocolate is rich in flavonols, which protect your heart, reduce the risk of diabetes, and lower blood pressure, ” Mirkin said. Stick to chocolate bars that contain at least 70% cocoa and less than 6 grams of added sugar to get the most nutritional bang out of every serving.
Try it: 13 Healthy Dark Chocolate Bars That Aren’t Sugar Bombs
8. Dark leafy greens
“Dark leafy greens, such as spinach, kale, and mustard greens, contain high amounts of vitamin K, lutein, folate, calcium, and beta carotene, which can preserve memory functioning,” said Mirkin.
Try it: Add a handful of greens to a smoothie for a nutrition boost.
9. Berries
Berries will naturally brighten your dish and supply hunger-curbing fiber to satisfy sweet cravings. Their gem-like hues are a great indicator of their nutrient concentration. “Dark pigmentation and rich color means the berries are high in disease-fighting antioxidants and phytochemicals,” Mirkin explained.
Try it: Sprinkle over yogurt or snack on by themselves.
10. Garlic
Garlic is a serious wellness wonder, especially for women over 40. “Studies suggest that garlic can minimize bone loss by increasing estrogen levels. It is also nutrient-rich with very few calories and adds flavor to foods so you’re satisfied with less,” Mirkin said.
Try it: Use it to flavor roasted vegetables.
11. Edamame
Edamame packs 9 grams of muscle-building plant protein in just ½ cup for less than 100 calories. These versatile soybeans are also a great source of folate (vitamin B9), iron, vitamins C and A, and potassium for your heart.
Try it: Roast some with flaky sea salt or perk up your favorite pasta dish with a handful.
12. Greek yogurt
Keep your bones strong with a serving of rich and creamy Greek yogurt every day. “It’s an excellent source of calcium and contains almost no sodium,” Mirkin said. Greek yogurt packs more protein and has a thicker consistency than other yogurts, so it’s the perfect snack for keeping you full and energized. Plus, it has active cultures that support gut health.
Try it: Enjoy a bowl of Greek yogurt for breakfast with honey, granola, and berries.
13. Extra virgin olive oil
Is there anything more delicious than EVOO drizzled over warm, crusty bread? A staple of the Mediterranean diet, olive oil is rich in unsaturated fats that have anti-aging and anti-inflammatory properties to promote longevity and optimal heart health.
Try it: Use a healthy dose of olive oil in your homemade salad dressing.
14. Eggs
Any way you scramble it, eggs are a nutritional multitasker. They contain vitamin D for bone health, choline for brain function, and protein for preserving muscle. Mirkin suggested scrambling one egg with three egg whites for a slimming and filling breakfast. “The high fat and protein content (plus lack of carbohydrates and sugars) in eggs makes them an excellent choice for women over 40,” said Mirkin.
Try it: Need meal prep ideas? Try some make-ahead egg muffins.
15. Chia seeds
Chia seeds may be tiny, but they’re mighty with filling fiber, omega 3 fatty acids, magnesium for healthy bones, and complete plant-based protein. Because they absorb water so well, downing chia is also thought to help boost your satiety.
Try it: Make a chia seed pudding or add some to a smoothie.
16. Onions
Despite their translucent appearance, onions are dense in vital nutrients. “They are high in the protective antioxidant vitamin C, B vitamins for a healthy metabolism, and potassium for stable blood pressure levels,” Mirkin said.
Try it: Prep some caramelized onions in advance to add to sandwiches, stir-fries, salads, and soups for a burst of flavor.
17. Carrots
Carrots are packed with beta carotene (the pigment responsible for their vibrant hue), which is converted into vitamin A—a superstar nutrient that supports immunity and boosts eye health. “In your 40s, it’s more important than ever to eat more vitamin A-rich foods, because they also protect your eyes from cataracts,” said Mirkin. Carrots are also high in potassium to stabilize blood pressure, fiber for better digestion, and vitamin K for bone health.
Try it: Snack on them raw with some hummus.
18. Broccoli
Broccoli is chock-full of antioxidants, phytonutrients, and vitamins C, B6, and A—all of which Mirkin said can help stave off chronic conditions like cancer, diabetes, heart disease, and Alzheimer’s as you age. Plus, you’ll get tons of healthy fiber for better digestion.
Try it: Roast with garlic and olive oil for a powerhouse side dish.
19. Chicken
There’s a reason chicken has become a weight loss staple: It packs roughly 25 grams of protein in just 4 ounces (or about the size of your palm). It’s also fairly low in fat and calories, making it a leaner choice than most red meats.
Try it: Marinate and grill for a tasty supper.
20. Bell peppers
Believe it or not, all bell peppers contain more vitamin C than an orange, an antioxidant that’s thought to boost immunity and promote collagen production. Any color will do, but red is the sweetest if you prefer your crunchy snack to be less bitter.
Try it: Add raw to a salad or saute to put in tacos.
21. Beans
Beans are loaded with fiber to keep your blood sugar stable, along with folate and iron. Get even more out of this vegetarian protein source by choosing darker varieties (like kidney or black beans), which have higher concentrations of antioxidants and phytonutrients.
Try it: Make healthy black bean burgers.
22. Quinoa
Quinoa is a complete plant protein—and serves up a whopping 8 grams per 1-cup serving! The fluffy grain also offers tons of gut-healthy fiber to keep you feeling satisfied. Bonus: It cooks up faster than brown rice and barley.
Try it: Use as a base for a veggie-packed grain bowl.
23. Basil
Basil is loaded with polyphenols, which are beneficial in soothing chronic pain associated with arthritis, and even help protect your liver, brain, and heart, according to Mirkin.
Try it: Perk up your salad or pasta dish with a sprinkle of minced basil.
24. Ginger root
Just one teaspoon of ginger per week can improve your artery function, said Mirkin. Studies also show the fragrant root (often when taken in supplement form) may also help prevent diabetes, ease menstrual and muscle pain, and possibly even ward off obesity. If you’re prone to tummy troubles, it’s also a great natural remedy for nausea and other digestive issues.
Try it: Traditional Medicinals Organic Ginger Herbal Tea
25. Sweet potatoes
These bright orange tubers fall under the healthy carb category. That’s because sweet potatoes pack tons of gut-filling fiber, magnesium, heart-healthy potassium, vitamin C, and vitamin A.
Try it: Eat them roasted, baked, or boiled in salads, as fries, or in soups.
26. Tomatoes
Tomatoes are nutritional superstars. Red tomatoes, in particular, are rich in lycopene, a carotenoid that may help reduce your risk of chronic diseases. The tangy fruits are also low in calories but high in potassium, zinc, and vitamin C.
Try it: Juicy tomatoes are amazing in salsas, sauces, salads, and sandwiches.
27. Mushrooms
Good-for-you nutrients in mushrooms, including vitamin D, B vitamins, potassium, selenium, and the powerful antioxidants ergothioneine and glutathione, have been shown to improve heart health, brain health, gut health, and immune function, according to Cedars-Sinai.
Try it: Toss into a stir-fry or savory soup.
28. Oregano
This powerful green herb is “rich in antioxidants that fight free radical damage,” said Mirkin, potentially helping to stave off disease-causing inflammation.
Try it: Sprinkle this subtly sweet Italian staple on everything from salads to pastas.
29. Citrus fruits
Oranges, grapefruits, lemons, limes, and the like boast tons of antioxidants, fiber, vitamin C, and other nutrients that research shows can boost your brain health, aid weight loss, protect your heart, and keep your skin looking radiant.
Try it: Squeeze over cooked protein for a tangy boost.
30. Nutritional yeast
This vegan staple packs a powerful combination of nutrients. “Just 1/4 cup of nutritional yeast offers a whopping 8 grams of protein to keep you satisfied with minimal calories,” said Mirkin. It’s also a great source of B vitamins—something that many vegetarians tend to be deficient in.
Try it: With a cheesy, nutty flavor, nutritional yeast makes a great dairy-free substitute for cheese in pasta, pizza, and salads.
