It is hard enough to keep the weight off in our 20s. After 40 years of age, the metabolism slows down, the hormones change making it so much harder to keep the figure. The more weight we have the harder all our organs have to work to keep us functioning. Let us pick the most nutritious and healing foods and incorporate them in our daily diet.
Pick avocado for healthy fats. Avocado can help us control hunger. After 40, we tend to eat more. Even if we eat exactly the same amount of food, our metabolism slows down and we put on weight.
Avocados are very nutritious, they contain a wide variety of nutrients, including 20 different vitamins and minerals. Avocados are rich in Vitamin K, folate, Vitamin C, Potassium, Vitamin B5, Vitamin B6, Vitamin E. Avocados are loaded with heart-healthy monosaturated fatty acids. Avocados are rich in fiber and antioxidants.
Cabbage and Kale
Cabbage and Kale are the most nutritious healthy foods you can find, they provide in abundance alpha-lipoic acid, powerful antioxidant, which is needed to transform glucose to energy and keep the blood sugar stable. The research at the university of Maryland demonstrated that alpha-lipoic acid reduces the risk of diabetes, ictus, glaucoma and other pathologies.
Cabbage is excellent source of vitamin K, vitamin C, dietary fiber, potassium, vitamin B1, folate, copper, choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein and niacin.
Kale is high in iron, Vitamin K, Vitamin A, Vitamin C, calcium, antioxidants (flavonoids, carotenoids), rich in omega-3 fatty acids. Kale is filled with fiber and sulfur, both are great for detoxifying the body and keeping liver healthy.
After 40 years of age, we tend to have more problems digesting fiber (especially women). Raspberries is a great alternative to fruit. According to the USDA data, it is enough to consume small cup of raspberries to supply our body with 8 grams of fiber. Red raspberries contain strong antioxidants such as Vitamin C, quercetin and gallic acid that fight against cancer, heart and circulatory disease and age-related decline.
Lentils have plenty of fiber. Lentils and beans help to reduce blood cholesterol. Lentil helps to stabilize blood sugar. It is rich in protein.
Harvard School of Public Health discovered that polyunsaturated fatty acids, which are plentiful in walnuts, reduce the risk of diabetes. Walnuts improve metabolism. The polyphenolic compounds and phytochemical substances found in walnuts reduce the effect of inflammation in the body. Melatonin, a hormone that helps induce and regulate sleep is available in walnuts in a bio-available form. Walnuts are rich in omega-3 and are an ample source of monounsaturated fatty acids like oleic acid.
Olive oil is rich in healthy monounsaturated fats. Olive oil contains large amount of antioxidants. It has anti-inflammatory properties. Olive oil has anti-bacterial properties.
A study published by International Journal of Cancer Research and Treatment showed the importance of lycopene and beta carotene which are abundant in tomatoes, carrots, also red fruits and vegetables to combat cancer. In tomatoes, lycopene and beta carotene are extracted better if tomatoes are cooked.
The Mediterranean diet, rich in seafood, reduces cardiovascular diseases. American Heart Association suggests eating more salmon. Salmon is excellent source of Vitamin B12, Vitamin D and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus and Vitamin B6. It is also a good source of choline, pantothenic acid, biotin and potassium.