What to Eat in Your 40’s? | 5 Healthy Foods You Need to Know to Get Your Vigor Back!

Middle-aged women and men often face a variety of psychological and health problems, including disease and the signs of aging.

Consequently, choosing the healthy foods in your daily diet at the age of 40 is one of the most effective ways to slow down the aging process and minimize the problems of the health.

5 Healthy Foods in the Age of 40 for Both Men and Women

I will go through each gender separately as each have certain dietary requirements that require different foods.

The Healthy Foods for Women

The nutritional knowledge and scientific exercises are necessary for women at the age of 40.

Simply, the nutrition is a key factor to prevent the changes and disorders in the body.

A proper diet will help avoid the risk of illness effectively.

Here are 7 healthy foods women at this age should add to their daily diet.


Beef is rich in iron. It is especially ideal for women during menstruation.

In this stage, iron deficiency in women is very high.

Iron helps transport oxygen from the lungs to the cells in the body effectively. Beyond that, iron is an essential nutrient to foster the healthy ovary.

Iron deficiency will affect the fertility of women.

Correspondingly, beef is called golden food for women in the age of 40.


Certainly, you also know that salmon is one of the nutritional foods for the brain.

At the certain age, we will have to face dementia. Therefore, eating salmon will help to improve memory significantly.

The main ingredients in salmon consist of DHA, EPA, and Omega-3 that contribute to making the neurotransmission process fast and easy.

At that time, our mind can become more clarified.


Do you know that yogurt has been known as a youth-prolonging panacea?

At the age of 40, wrinkles, freckles, and pigmentation will gradually appear. The useful advice on your diet is to add yogurt to your daily menu.

If you eat directly, you should choose the low-fat kind. Aside from helping restore the natural bright skin, yogurt still provides calcium to prevent the osteoporosis process effectively.

A cup of yogurt can meet half of the calcium needs of the body during the day.


The healthy protein found in soybeans is a vital source of nutrients for women.

Soybeans support the production of estrogen – an important hormone for women, which has a great influence on the perimenopausal disorder.

Accordingly, it recommends adding soybeans to the nutrient menu at the age of 40.

A glass of soy milk in the morning will provide many vitamins (A, B12, B1), protein, calcium,… 25 grams of soybeans per pay will help prevent breast cancer effectively.


Nowadays, cancer is rapidly increasing.

Choosing the natural foods to prevent cancer has gradually become popular. It can say that cauliflower is one of the foods owning this capacity.

Due to the strong anti-cancer property and many beneficial minerals, cauliflower is recommended to add women’s diet at the age of 40.

According to the Australian experts, cauliflower contains a special compound, which has the ability to activate the anti-inflammatory gene and support the respiratory tract.

The Healthy Foods for Men

Youth men are frequently less aware of their diet.

They have tended to ignore the healthy foods. But, at the age of 40, their physical strength begins to reduce.

If they continue eating without moderating, the risk of obesity will be very high.

The age-of-40 men are easy to get the heart disease and diabetes. Therefore, let’s take the diet into consideration to maintain their health.

Oats – Antioxidant

Oatmeal is one of the healthy foods for men.

It especially contains beta-glucans – a soluble fiber, which reduces the unwanted amount of cholesterol.

In addition to that, avenanthramide – an effective antioxidant helps prevent atherosclerosis.

Let’s eat 3 grams of oats per day! Like that, it is enough to help men remove 5-10 percent of bad cholesterol.

As a result, the risk of heart disease is reduced up 2 percent.

Cherries – Foods for middle-aged men

It would be a huge mistake if we do not mention to cherries when saying to the foods for men.

Cherries are very helpful because of the ability to resist many middle-aged diseases such as gout or rheumatism.

On the other hand, cherries are composed of a large amount of antioxidant.

Eating 10 cherries or drinking a glass of cherry juice three or four times a week will help you fight those diseases.

You can also eat with yogurt to absorb vitamins better.

Salmon oil – Reduce the risk of stroke

With Omega-3 in salmon, it is good for blood pressure and the minimization of arrhythmias.

Beyond that, you can also find Omega-3 in tuna, mackerel,…Based on many studies, salmon oil is good for men’s health.

Those who often consume these foods are less suffering the stroke.

It recommends that you should eat it at least 4 times a week in order to get the best effect.

Tomatoes – Anti-cancer

This is a great food, which contains an antioxidant – Lycopene.

Their use is to help fight the cancer cells and prevent atheroma.

If you drink 500ml of tomato juice after exercising, this one will help fight prostate cancer, heart disease, and lung cancer.

Almonds – Reduce cholesterol

This food is useful for increasing sugar and lowering cholesterol.

A research has shown that 20 people ate 60 grams of almonds per day within 6 weeks can reduce 9 percent of their blood sugar.

Furthermore, people with heart disease or diabetes should add almonds to their diet because it helps fight these diseases.


Whatever you are a man or women, you still need to have a right diet, especially if you are at the age of 40.

If you are eating a preferential way, you should change right now.

Let’s add our healthy foods above to your daily meals!

Good health!!!

Kevin Richard is the founder of Richard’s Pantry. He spend plenty of time in the kitchen every day because he love cooking healthy and delicious foods for my family and friends. Cooking gives him a chance to be creative and fun. It’s also one of the most meaningful ways to express my love and take care of my little family.

Kevin Richard 

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