Iran Press/ America: In your 40s: Fermented foods
Your gut has a close connection to your immune system and your overall health. As you get older, it's even more important. Foods that have probiotics (good bacteria) and natural prebiotics (food for good bacteria) can help keep your gut healthy. Good sources of probiotics include yogurt, kimchi, and sauerkraut. Foods with prebiotics include onions, garlic, leeks, asparagus, artichokes, beans, and whole-grain foods.
In your 40s: Bright fruits and vegetables
Fruits that are dark, as well as those that are bright, have antioxidants. They help protect your cells from damage that can lead to serious conditions, like cancer, as you age. Fruits and vegetables in a variety of colors -- orange, purple, red, yellow, green, blue -- can give you a full wrange of nutrients and set the stage for good health in your later years.
In your 40s: Whole grains
These are a good source of fiber, which can make you feel fuller longer. Paired with lean protein and produce, whole grains are an important part of a balanced diet. Most whole grains have the added benefit of other nutrients as well.
In your 50s: High-fiber vegetables
Eating fiber can help keep you regular. That's important as you get older. High-fiber vegetables, like broccoli, cauliflower, Brussels sprouts, and cabbage, work especially well for this. They also have a lot of water, which makes the fiber work even better.
In your 50s: Turmeric
Studies show that some turmeric extracts can help ease the pain and other issues associated with osteoarthritis. That's a common form of arthritis that usually starts after age 50 and typically affects your hands, hips, and knees. Experts also continue to explore if these extracts might help lower cholesterol and manage depression. You can put turmeric on vegetables, or meats like chicken and fish. You could also use it as part of a marinade. There are even recipes for turmeric tea.
In your 50s: Plant-based protein
Getting more of your protein from plants instead of animals lowers the amount of saturated fat in your diet. That can lower your chances of high cholesterol and heart disease. Beans and lentils also give you magnesium, potassium, iron, folate, and fiber and can help protect your cells. For a meaty flavor, try adding crumbled tofu or ground nuts.
In your 50s: Eggs
Choline is a nutrient your body needs for important functions like memory, muscle control, mood balance, and breaking down fats. Men older than 50 need 550 milligrams and women need 425 milligrams per day, but most people tend to get much less than that. Eggs are the best food source of choline.
In your 60s & beyond: Olive oil
Heart health is crucial in these years, and olive oil is a great source of unsaturated fats, which help protect your heart -- and your brain, too. A little splash also adds a lot of flavors. Try tossing veggies in it, then adding your favorite fresh herbs or spices and roasting at 425 F for 25 to 30 minutes.
In your 60s & beyond: Berries
Strawberries and blueberries are high in anthocyanins. Those are chemicals that help lower your blood pressure and keep your blood vessels healthy. They’re also naturally sweet but low in sugar, so they make a great snack. Aim to have them at least two or three times a week.
207/224
Read More:
Which foods are best to eat in each decade of life? (1)
Boost your immune system with these 5-Zinc-rich foods
Best ways to improve your digestion naturally
