What to eat: From avocado to broccoli, quinoa and more, 7 superfoods for women in their 40s

Health benefits of broccoli: Packed with calcium, vitamin K, and other essential nutrients, broccoli supports bone density and strength (Image: Canva)

As women enter their 40s, the body undergoes various changes that require special attention to nutritional needs. A well-balanced diet becomes paramount during this phase of life, and incorporating certain superfoods can play a crucial role in supporting overall health and well-being. These nutrient-packed powerhouses are not only delicious but also offer a myriad of benefits tailored to the unique needs of women in their 40s:

1. Salmon: For omega-3 supply

Salmon, a fatty fish abundant in omega-3 fatty acids, takes the lead as a superfood for women in their 40s. These essential fats contribute to heart health, reduce inflammation, and support brain function. Omega-3s are particularly vital during this stage as they may help alleviate symptoms associated with hormonal changes, such as mood swings and cognitive fluctuations. Include salmon in your diet at least twice a week to reap the benefits of these omega-3 powerhouses.

2. Broccoli: For bone health

As bone health becomes a focus in the 40s, broccoli emerges as a potent ally. Packed with calcium, vitamin K, and other essential nutrients, this cruciferous vegetable supports bone density and strength. Additionally, broccoli contains compounds with anti-cancer properties, making it a valuable addition to the diet. Steam or lightly sauté broccoli to retain its nutritional potency and add it to salads, stir-fries, or as a standalone side dish.

3. Avocado: For skin nourishment

Beyond being a trendy toast topper, avocados bring a wealth of benefits for women in their 40s. Rich in healthy monounsaturated fats, avocados support skin health, combating dryness and maintaining elasticity. They also provide a dose of vitamin E, an antioxidant that helps protect the skin from the signs of aging. Incorporate avocados into salads, smoothies, or simply spread them on whole-grain toast for a satisfying and nutritious treat.

4. Quinoa: For protein intake

Meeting increased protein needs is crucial in the 40s, and quinoa emerges as a versatile plant-based source. Packed with all nine essential amino acids, quinoa provides a complete protein profile, supporting muscle health and repair. Its high fibre content aids digestion and helps manage weight – a common concern during this life stage. Swap out traditional grains for quinoa in salads, bowls, or as a side dish to harness its nutritional prowess.

5. Berries: For antioxidants

Berries, such as blueberries, strawberries, and raspberries, are bursting with antioxidants, making them invaluable superfoods for women in their 40s. Antioxidants combat oxidative stress, which can contribute to the ageing process and chronic diseases. These vibrant fruits also offer a sweet way to support heart health, cognitive function, and immune system strength. Enjoy a handful of berries on their own, add them to yoghurt, or blend them into a refreshing smoothie.

6. Greek yoghurt: For a good gut

Maintaining gut health becomes increasingly important in the 40s, and Greek yoghurt stands out as a probiotic-rich superfood. Packed with beneficial bacteria, Greek yoghurt supports a healthy gut microbiome, aiding digestion and nutrient absorption. The probiotics in yoghurt may also contribute to immune system modulation, promoting overall well-being. Choose plain, unsweetened Greek yoghurt and enhance its flavour with fresh fruit or a drizzle of honey.

7. Spinach: For iron deficiency

With hormonal changes affecting energy levels, ensuring an adequate intake of iron becomes crucial. Spinach, a nutrient-dense leafy green, provides a generous dose of iron along with vitamins and minerals essential for overall health. Incorporate spinach into salads, omelettes, or smoothies to boost your iron levels naturally and support sustained energy throughout the day.