Essential 'Must Eat' Foods For People Over 40 Revealed

Experts have suggested some 'must eat' food items for those who have crossed 40 years of age, as it is the age the way our bodies cope with everything we eat begins to change.

After 40 the risk of heart diseases and diabetes becomes a concern but intake of certain foods may help fight these conditions.

Fiber Up Your Meals
A high fiber diet and good water intake are essential for a stress free body. High-fiber foods prevent overeating and is also the key to maintaining a healthy weight.

Oats contain beta-glucans, a soluble fiber that can help lower the unwanted form of cholesterol, low-density lipoprotein (LDL). Avenanthramides, which are antioxidants unique to oats protect against atherosclerosis giving it an advantage over other grains.

Cherries are useful in combating several conditions common in middle age, including gout and arthritis. They are a rich source of the antioxidant anthocyanin, the Daily Mail reported.

According to Ian Marber, the benefits of almonds range from improved blood-sugar levels to reducing cholesterol.

Soy or Soya - A Holy Food
Soy or Soya is a crop which has been cultivated from thousands of years. It belongs to the family of legumes.

Omega 3 fats in oily fish can help lower heart rate and blood pressure, and reduce the risk of irregular heartbeat - arrhythmia.

Soy - isoflavones in soy beans have been linked to lowering cholesterol, increasing bone density in post-menopausal women and improving male fertility.

Health Benefits of Fish
Fish is one of the staple food of coastal inhabitants. Nutrition in fish includes protein, calcium and omega-3 fatty acids. Fish is considered to be beneficial for heart and brain.

Since soy can influence hormone levels and over-consumption is not recommended for pre-menopausal women without the advice of an endocrinologist. In men, the isoflavones can have a mild effect on testosterone.

Tomatoes are an excellent source of the antioxidant lycopene. They offer a degree of protection against the formation and spread of cancer cells as well as protecting arteries from atherosclerosis.

Protein Supplements for Muscle Building and Health
Are you getting adequate amount of protein from food, if not you need to supplement protein in your diet and this can make a difference to your overall fitness and well-being.

Whole milk - full-fat milk can help combat the reduction in muscle mass associated with getting older, especially after the age of 50.

Chicken is a great source of protein - one 200g skinless breast provides 60g and helps contribute to effective weight-management and muscle-building.

Source-ANI