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4 Foods You Should Eat Regular In Your 40s For A Long And Healthy Life

Food is one of the most important things that we need to sustain life, stimulate growth and development, and provide energy throughout our lives. It plays an important role in promoting our health and preventing diseases. This is because of the essential nutrients they provide which include carbohydrates, minerals, protein, vitamins, and fats, all of which provide nutritional support for our body. As we eat, food is used by our body for nourishment to build the body, regulate the activities of the body, and improves our body's resistance to diseases, as a result, promote long and healthy life.

Image source: Academy of Nutrition and Dietetics

Although food is the basic necessity of man that support and sustain life, our selection and choices of foods needs to change as we grow older. This is because, the variety of diets that is healthy in our 20s may be detrimental to our health in our 40s and above, due to the changes in body functions that come with increasing age. In our 40s and above, it becomes even more important to carefully and consciously choose our diets in other to prevent free radicals, plaque buildup in the blood vessels, high blood cholesterol levels, and high blood sugar levels, all of which can result in chronic diseases like heart diseases, stroke, diabetes, cancer, and organs damages.

Scientific evidence in studies and research has shown that regular consumption of the following foods, cannot only satisfy our hunger but meet our nutritional needs and improve our health and promote long life.

1. Whole grains

Image source: America's Test Kitchen

Adding whole grains such as brown rice(popularly known as "ofada" rice in Nigeria), oatmeal, and whole-grain bread can lower the risk of type 2 diabetes, heart diseases, and certain types of cancer. This is as a result of the fibre, phytochemicals, and other nutrients in whole grains that improves glucose metabolism and insulin sensitivity and decrease serum LDL cholesterol and blood pressure. As a result, promote healthy and long life.

2. Fatty fish

Image source: Epicurious

Regular consumption of fatty fish such as trout, salmon, and sardine in your 40s and above can protect you from stroke, cancer, and heart diseases. This is because fatty fish contains omega-3 fatty acids and other antioxidants that lower bad cholesterol and triglycerides, ease the inflammation that leads to atherosclerosis, and improves the brain and nervous system functionality.

3. Beans

Image source: Cookpad.com

Caloric needs decrease with increasing age, especially in your 40s and above in other to maintain a healthy weight. Beans are high in many nutrients such as fibre, antioxidants, B vitamins, manganese, protein, potassium, zinc, and iron. These nutrients are utilised by the body to significantly reduce cholesterol, lower blood sugar levels, and increase healthy gut microbiome, as a result, protect the body against digestive illness, heart diseases, high cholesterol, and high blood pressure.

4. Berries

Image source: Healthline

Berries are great sources of antioxidants, fibre, vitamin C, and flavonoid that helps to reduce cognitive decline, lower blood pressure and cholesterol, reduce oxidative stress, improves cardiovascular strength, and maintain a healthy structure of the skin. Examples of berries that are highly recommended for people in their 40s and above are blueberries and strawberries.

Other foods like nuts, olive oil, garlic, turmeric, leafy vegetables, ginger, and seeds contain nutrients that can promote strong bone, improve eye and skin health, and protect against infections if they are consumed regularly but moderately as we grow older. Meanwhile, some common foods like white rice, butter, fried rice, fried chicken, sugar drinks, red meat pepper soup, and alcohol should be greatly reduced or stopped if we want to live a healthy and long life.

Content created and supplied by: VickyPlain (via Opera News )

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