This post shows you 9 healthy foods women over 40 need to know to become irresistible.
Ah yes, the fabulous 40s! You’re wiser, more confident, and have probably nailed the perfect response to unsolicited advice by now.
But let’s be real though—along with all the good stuff, there are a few things that aren’t quite what they used to be.
Your metabolism might be playing hide-and-seek, your energy levels fluctuate like a stock market charts! And let’s not even talk about how the fridge seems to be calling your name after 8PM.
But I am here to give you the good news! What you eat can make a world of difference. Whether you’re looking to boost your energy, keep your hormones happy, or just keep everything running smoothly.
Consuming the right type of foods is like 80% of the work!! and I mean that.
I want you to think of your body as a vehicle… one nice looking Mercedes car for that matter!. Now how would you treat it?
With love and care right? For example; If you are going to top up diesel, you look for premium or high quality diesel at the least.
Well same thing applies to your body. Treat it with love and care.
Now it is important to note, You should only pick what food works/resonant with you. So grab a snack (a healthy one, of course) and let’s dive right in!
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1. Avocado – The Creamy Green Miracle
Let’s start with the fruit that’s basically the Beyoncé of the food world—Avocado.
If you haven’t jumped on the avocado toast bandwagon yet, it’s time to catch up. This creamy, delicious fruit is packed with healthy fats that are like a spa day for your heart.
Avocados are rich in monounsaturated fats, which can help lower bad cholesterol levels and keep your ticker in top shape.
But that’s not all! Avocados are also loaded with potassium (more than bananas!), which helps manage blood pressure.
And let’s not forget about the fiber—about 10 grams per fruit—which helps keep your digestion as smooth as your favorite 80s power ballad!
Did you know as well that avocados are great for your skin? Yep the healthy fats help keep your skin moisturized, and the antioxidants like lutein and zeaxanthin, which help combat free radicals, keeping the skin firm and youthful.
How to Enjoy: On toast, in salads, or straight from the skin with a spoon
Personal Tip: Before I have an avocado, I like to sprinkle a small amount of sea salt to give it moreˈflāvər*in italian accent*—no judgment here!
2. Salmon – The Ocean’s Gift to Your Body
OMG! salmons are like luxury food where I come from, and it is a gem as a healthy food for women over 40. The fish that’s like a superhero in a fillet hehe.
Rich in omega-3 fatty acids, this pink delight is a powerhouse of nutrients that are essential for everyone especially my ladies rocking the 40s!
Omega-3s are known for their heart health benefits, but
did you know they also do wonders for your brain?
Yep, studies suggest that they can help keep your memory sharp and may even lower the risk of Alzheimer’s disease.
With that been said, if you’re starting to forget where you left your keys (or your phone, or your sunglasses), a little more salmon might be just what the doctor ordered!
Salmon is also an excellent source of vitamin D, which is crucial as we age. Vitamin D helps your body absorb calcium, which is essential for bone health.
who wants weak bones as they age. If you’re like me and want to be growing stronger every year, then you’ll want to keep our bones as strong as your willpower when resisting that second slice of cake!.
How to Enjoy: Grilled, baked, or even smoked, salmon is versatile and delicious. Pair it with some leafy greens. You can pair it with anything you want really.
Tips: I personally like mine with greek yogurt too — is that weird?
3. Sweet Potatoes – The Sweetheart of the Veggie World
Have you ever felt like the regular potatoes were missing something & kind of bland? Well meet their more vibrant and nutrient–packed cousin—the sweet potatoes.
The reason I love this colourful tuber is not just only because it is softly delicious I can’t explain it. heavily loaded with beta-carotene which your body converts into vitamin A. You probably have seen it’s name on the back of your body lotion.
Another reason to love them more is that vitamin A is super essential for maintaining healthy vision. Which might come in handy when you’re trying to read the fine print on those pesky pill bottles. Sweet potatoes are so high in fiber that it is great for keeping your digestive system on track.
The best part for me is that they’re naturally sweet, which can help satisfy your cravings for something indulgent without derailing your healthy eating plan. They’re rich in anti-oxidants lastly.
How to Enjoy: Baked with a drizzle of olive oil, mashed, or even sliced and roasted as fries—the possibilities are endless.
4. Berries – Nature’s Candy, Minus the Guilt
Okay let’s talk about berries, these tiny fruits that pack a serious punch.
Whether you prefer strawberries, blueberries, raspberries, or blackberries, these little gems are loaded with anti-oxidants, particularly vitamin C, which helps fight off the signs of aging and boosts your immune system.
They’re also high in fiber, low in calories, and bursting with flavor—like, what’s not to love as a healthy food for any woman over 40? They’re also fantastic for heart health and can even help improve your brain function.
How to Enjoy: Toss them in your morning yogurt, blend them into a smoothie, or just eat them by the handful.
Tips: I personally don’t like them very much so I cannot give any individual experiences ;*-(.
5. Dark Leafy Greens – The Powerhouses of the Plant World
If there’s one thing our mums were right about, IT’S THIS!
That you should eat your greens!. Dark leafy greens like spinach, kale, and Swiss chard are some of the most nutrient–dense foods you can ever imagine! They’re packed with vitamins A, C, and K, as well as calcium, iron, and magnesium—all of which are crucial for maintaining strong bones, healthy skin, and a robust immune system.
This is a healthy side food I would always recommend.
For women over 40, dark leafy greens are especially important because they’re rich in folate, which can help reduce the risk of heart disease. They’re also loaded with fiber, which can help keep your digestion on point and your waistline in check. The antioxidants also are present in this.
How to Enjoy: In salads, sautéed with garlic, or blended into smoothies—however you like them.
Tips: I have make sure to include them into one of my meals per day. I don’t fry or cook mine though, I steam mine for literally 5 minute on high heat and it’s ready. In my opinion, I don’t think you should add so much heat on greens.
6. Nuts – The Tiny Treats with Big Benefits
Nuts might be small, but they’re can be mighty! I know that sounded so cheesy but boy is it TRUE!
When it comes to nutrition; Almonds, walnuts, and pistachios are all excellent sources of healthy fats, protein, and fiber, making them the perfect snack to keep you satisfied between meals. They’re also rich in antioxidants and can help lower bad cholesterol levels, which is great for heart health.
One time in my personal life, I have used a spiritual guidebook for my personal development. OMG it really opened my eyes to many BIG KNOWLEDGE I didn’t know about!, things we don’t learn in school that could really self empower me, you as a person.
Long story short… this book talked about the idea of consuming 1 almond a day. It explains about how you could use it for better mindfulness practice. Reach out to me on this link if you want to hear more about that.
Walnuts are sometimes called “brain food“, loaded with omega-3 fatty acids, making them a great choice for brain health. Almonds are high in vitamin E, which is important for skin health, while pistachios are packed with lutein and zeaxanthin, those two antioxidants are crucial for eye health.
So nuts are pretty much like little nuggets of goodness that can help keep you feeling and looking great.
How to Enjoy: On their own as a snack, sprinkled on top of salads, or blended into nut butter—just watch your portion sizes, as they can be calorie-dense.
Tips: I sometimes get teased for my love for nuts but whatever. I love this little fellas for snacking so much! I usually have them with yogurt.
7. Greek Yogurt – The Creamy Probiotic Powerhouse
If you’re looking for a snack that’s as creamy as ice cream but way better for you, Greek yogurt is your answer. The reason this is a healthy food for women over 40 is because you can have it at whatever time of the day with no worry about indigestion.
This is due to it’s biggest benefit, its probiotics—they are friendly bacteria that help keep your gut healthy and not bloat
Greek yogurt is a dairy product that contains a lot of minerals, including calcium, selenium, and vitamin B12. Although depending on the brand you select, its nutritional value and health advantages may change.
They are packed with protein, which is essential for maintaining muscle mass as you age. It’s also a great source of calcium and vitamin D, both of which are crucial for bone health.
A healthy gut is good for everything from digestion to immune function, and it can even affect your mood.
How to Enjoy: On its own, topped with berries and nuts, or as a base for smoothies and salad dressings.
Tips: I have this with salmon and I love it
8. Quinoa – The Protein-Packed Supergrain
Quinoa might be hard to pronounce (it’s keen–wah, by the way), but it’s easy to love this one.
This ancient grain is a complete protein, which means it contains all nine essential amino acids that your body can’t produce on its own.
Quinoa is also rich in fiber, which is great for digestion, and it’s loaded with vitamins and minerals, including magnesium, iron, and B vitamins. Plus, it’s gluten–free, so it’s a great option for you if you are gluten sensitive. Whether you’re looking to boost your protein intake, support your digestion, or just try something new, this one is a fantastic choice.
How to Enjoy: As a base for salads, in soups, or as a side dish—quinoa is incredibly versatile and can be used in a variety of dishes.
Tips: I don’t like them but most people don’t mind it so this could be for you!
9. Flaxseeds – The Tiny Seeds with Big Benefits
Flaxseed has been consumed by humans for around 6,000 years and has long been recognized as a vital source of vitamins and minerals.
But it is only been in the last few decades that we have realized the true value of flaxseed, which is commonly found in whole grain foods like bread and cereal but may also be obtained on its own.
And what really sets flaxseeds apart is their high content of lignans—plant compounds that have antioxidant properties and can help balance hormones. For women going through perimenopause or menopause, flaxseeds can be a natural way to manage symptoms and support hormone balance.
How to Enjoy: Sprinkle them on your oatmeal, add them to smoothies, or mix them into baked goods. Just make sure to grind them first, as whole flaxseeds are hard for your body to digest.
Tips: I haven’t been able to try them yet but i will make sure to try them and update you!
Conclusion
Stacking up on healthy foods can be so scary and challenging to begin with; Not only for women over 40 but for everyone. By taking it one step at a time with cutting out unwanted habits, we can streamline our body we have, to the body we want to have. It’s takes consistency like any other thing.
This post showed you 9 foods that women over 40 needs to know to become irresistible.
Other related topics: 5 Delicious Thanksgiving Meals That Will Leave Your Family Finger Licking
