Passing the 40 -year -old milestone is not trivial: metabolism slows down, muscle mass is gradually melting, bone density decreases, hormones fluctuate … These internal changes, sometimes invisible, weigh heavily on future health.
They increase the risk of diabetes, cardiovascular disease, osteoporosis or certain cancers. It is precisely at this time of life that food becomes an essential ally.
“”From 40 years old, what we put on his plate directly influences our years to come. Each small gesture counts: replacing, adding or varying food helps protect your heart, bones, brain and energy“Confirms the dietician Julie Boët. Here are the foods she recommends to preserve her health capital.
Extra-virgin olive oil
Treasure of the Mediterranean diet, it is full of mono-insaturated fatty acids and antioxidants. “”Olive oil helps reduce inflammation, protects arteries and supports brain health “, indicates the dietician. A few nets are enough in a vinaigrette, on grilled vegetables or in a homemade houmous.
Nuts
The nuts provide fibers, vegetable proteins and unsaturated fatty acids. “”They support the heart, hormonal balance and muscle mass“, She also assures. A handful in snack, on a natural yogurt or a salad, and voila.
Dark green vegetables
Spinach, kale, chard, arugula: they are rich in vitamin K, folate and antioxidants. “”These nutrients are essential to preserve bone density, protect memory and strengthen the immune system“Specifies our expert. We can slip them into a green smoothie, an omelet or simply sauté with a drizzle of olive oil.
Flax seeds
Concentrated in fiber and omega-3 of plant origin, they regulate transit and accompany hormonal variations, especially in women. “”To draw all the benefits, it is best to consume them ground“Recommend Julie Boët. Sprinkle them on a yogurt, cereals or add them to your cake pasta.
The teff
This little little -known African cereal is full of fiber, iron and calcium. “”It promotes digestion, stabilizes blood sugar and participates in bone health “ she notes. It is consumed in flour for pancakes or in a mixture of flakes for breakfast.
Greek yogurt
“”Rich in protein and probiotics, it helps maintain muscle mass and balance the intestinal microbiota“Recalls Julie Boët. Greek yogurt can be enjoyed natural with fruits, seeds or as a creamy base for a light sauce.
The berries
Blueberries, strawberries, raspberries, blackberries: a concentrate of antioxidants and vitamin C. “They slow down cellular aging, support memory and strengthen immunity “ estimates our specialist. Fresh in season or frozen out of season, they are easily invited into a smoothie, porridge or yogurt.
Fatty fish
Salmon, sardines, herring: full of omega-3, they protect the heart, the brain and the joints. “”The ideal is to consume two portions per week“Advises the dietician. Whether grilled, in warm salad or in homemade rillettes, they offer a thousand possibilities.
Julie Boët also recalls the importance of reducing excess: added sugars, ultra-transformed products, saturated fats and alcohol, which accelerate aging and promote chronic inflammation.
“”It is not a question of revolutionizing your plate overnight, but of gradually introducing more protective and nourishing foods“Finally, recalls the expert. These simple habits will ultimately be “As many gifts that you give your body to age better and fully enjoy the years to come.”