As women age, their nutritional needs change. Women over 40 require specific nutrients in order to maintain their health and well-being.

These essential foods help to maintain healthy weight, decrease inflammation, and lower the risk of chronic illnesses.

1. Leafy Greens

Leafy greens such as kale, spinach, and collard greens are packed with nutrients such as vitamin K, vitamin C, and calcium. They are also high in antioxidants which help to protect against disease.

2. Salmon

Salmon is not only high in protein, but it’s also rich in omega-3 fatty acids which help to reduce the risk of heart disease and stroke. It’s important to choose wild caught salmon over farmed salmon for the best nutritional value.

3. Quinoa

Quinoa is a great source of protein and fiber. It’s also a good source of vitamins and minerals such as magnesium and folate.

4. Nuts

Nuts such as almonds, walnuts, and pistachios are a great source of healthy fats, fiber, and protein. They also contain vitamin E and other antioxidants.

5. Berries

Berries such as blueberries, raspberries, and strawberries are high in antioxidants and fiber. They also contain vitamins and minerals such as vitamin C and manganese.

6. Greek Yogurt

Greek yogurt is high in protein and calcium. It also contains probiotics which can help to improve gut health.

7. Sweet Potatoes

Sweet potatoes are a great source of fiber, vitamin A, and potassium. They also contain antioxidants which help to protect against disease.

8. Broccoli

Broccoli is a cruciferous vegetable which is high in fiber, vitamin C, and folate. It also contains antioxidants which help to protect against disease.

9. Avocado

Avocado is a great source of healthy fats, fiber, and vitamins such as vitamin C and vitamin K. It also contains antioxidants which help to protect against disease.

10. Eggs

Eggs are a great source of protein and contain vitamins such as vitamin D and vitamin B12. They also contain choline which is important for brain health.

11. Dark Chocolate

Dark chocolate is high in antioxidants and can help to lower blood pressure. It’s important to choose dark chocolate with a high percentage of cocoa and no added sugar.

12. Flaxseed

Flaxseed is a great source of omega-3 fatty acids and fiber. It also contains lignans which can help to lower the risk of breast cancer.

13. Green Tea

Green tea is high in antioxidants and can help to improve brain function. It’s also been shown to lower the risk of certain types of cancer.

14. Tuna

Tuna is a great source of protein and omega-3 fatty acids. It also contains vitamin D which is important for bone health.

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15. Red Bell Peppers

Red bell peppers are high in vitamin C and contain antioxidants which help to protect against disease. They are also low in calories.

16. Beans

Beans such as black beans and chickpeas are a great source of protein and fiber. They also contain vitamins and minerals such as iron and magnesium.

17. Whole Grains

Whole grains such as brown rice and quinoa are high in fiber and contain vitamins and minerals such as magnesium and selenium.

18. Tomatoes

Tomatoes are high in vitamin C and contain antioxidants which help to protect against disease. They also contain lycopene which can help to lower the risk of certain types of cancer.

19. Pomegranate

Pomegranate is high in antioxidants and can help to lower blood pressure. It’s also been shown to improve exercise performance.

20. Cottage Cheese

Cottage cheese is high in protein and calcium. It’s also a good source of vitamin B12 which is important for brain function.

21. Carrots

Carrots are high in beta-carotene which is important for eye health. They also contain antioxidants which help to protect against disease.

22. Oats

Oats are high in fiber and contain vitamins and minerals such as magnesium and iron. They also contain beta-glucan which can help to lower cholesterol levels.

23. Garlic

Garlic contains antioxidants which help to protect against disease. It’s also been shown to lower blood pressure and cholesterol levels.

24. Brussels Sprouts

Brussels sprouts are high in fiber and contain vitamins and minerals such as vitamin C and potassium. They also contain antioxidants which help to protect against disease.

25. Mackerel

Mackerel is a great source of omega-3 fatty acids and protein. It also contains vitamin D which is important for bone health.

26. Apples

Apples are high in fiber and contain antioxidants which help to protect against disease. They also contain quercetin which can help to lower blood pressure.

27. Red Wine

Red wine contains antioxidants which help to protect against disease. It’s also been shown to improve heart health.

28. Cabbage

Cabbage is high in fiber and contains vitamins and minerals such as vitamin C and potassium. It also contains antioxidants which help to protect against disease.