when you’re just starting 40. This banner birthday is a big deal in our lives. Our body, our metabolism, our way of thinking and our approach to life in general are changing. But that does not mean we have reached middle age! You can still have Akshay Kumar’s abs, Shah Rukh’s common sense and Aamir’s energy; you just need to do the right thing for your body. And that includes eating healthy, taking fewer drinks, adding exercise, getting enough sleep, and laughing. All of these things combined will go a long way towards avoiding the scourges of obesity, high cholesterol, hypertension, diabetes and stress.
Best food for men over 40
Regarding the diet, let’s look at the type of food that should be included in your regular diet –
1. whole grains
Whole grain consumption guarantees you fiber, vegetable protein, vitamins, minerals and a variety of phytochemicals, which will have a huge positive effect on your overall health. Fiber, which is known for its positive effects on blood glucose, LDL cholesterol, blood pressure and weight management, is the most fabulous nutrient that whole grains provide. Fiber keeps you fuller longer, thus avoiding seizures. bulimia. It slowly releases glucose into the blood, which prevents blood sugar from rising, thus reducing the risk of diabetes.
Lactic acid in whole grains promotes the growth of good bacteria, which contributes to better digestion, better absorption of nutrients and can also strengthen the immune system. Eat at least three servings (60 to 90 g) of whole grains a day.
Conversations around food often tend to stay focused on carbohydrates, antioxidants and fats. We forget to pay attention to proteins. Proteins are present in all cells of our body; Half of the body’s proteins are in our muscles and the rest in bones, cartilage and skin. Beans or Rajma are one of the healthiest forms of vegetable protein. They contain eight of the nine essential amino acids, it lacks only methionine, present in cereals. A combination of both is complete and adds quality protein to our food.
Soluble and insoluble bean fiber protects us against diabetes and cardiovascular risk factors. Its low glycemic index prevents the rapid increase in sugar levels after a meal. Protein also helps maintain the vitality of the skin and hair. Other essential nutrients, such as folate, magnesium and thiamine, that this wonderful bean helps to maintain a healthy immune system, boosts energy levels, prevents premature aging, anemia, canker sores, etc. . They help transport calcium and potassium into our body, helping our heart and muscles to contract and protect against age-related changes in mental function and senility.
Known for its health oil profile, vitamin E and melatonin, nuts are also a very rich source of antioxidants. These compounds are very essential for health because they eliminate free radicals, slow down the aging process and deteriorate the age. The research has highlighted the antioxidant and anti-inflammatory benefits of nuts, making it the best food for protection against the metabolic syndrome. Rare phytonutrients such as quinone juglone and tellimagrandine tannin or flavonol morin have shown a decreased risk of prostate cancer. Omega-3 (alpha-lenolenic acid) in nuts provides protection against cardiovascular disease because of its anti-inflammatory activity.
Research has shown that even four nuts can significantly improve ALA levels. Nuts are also a great snack for weight watchers. They must be eaten whole, with their skin intact, since most of their phenols are in their brown husks. One ounce is enough.
4. Green tea
The benefits of tea on health are well documented. Their antioxidant properties help fight diseases. Green tea is the least processed, it contains the maximum Catechin, a particularly powerful antioxidant. Regular consumption of green tea has been beneficial for BP, prevention of cardiovascular disease and stroke. A study by Harvard Medical School, Brigman, confirmed that green tea can slightly reduce blood pressure, total cholesterol, and a marker of chronic inflammation related to cardiovascular disease. Another review of Japanese studies published in the journal of Nutrition has highlighted the benefits of green tea against stroke and cardiovascular disease.
The consumption of green tea has also been linked to the protection against cancer of the stomach and esophagus. A study in China found that men who regularly drank green tea were less prone to prostate cancer.
The humble bass is usually the last on our list of vegetable shopping. Change your mind, this beautiful purple vegetable is a treasure trove of nutrients that will help you stay healthy. It is loaded with antioxidants, phytonutrients, phenolic compounds and flavonoids, contains few calories and contains a lot of fiber and water. The rich purple color is an indication of anthocyanins found in the vegetable, one of the few and extremely beneficial is Nasunin. It is one of the main contributors to the fight against the damage caused by free radicals to the body, causing the development of diseases and aging. Nasunin has also been found to have a protective effect on DNA and the cell membrane against oxidative stress.
You must also eat baigan for the 13 types of phenolic acids that help fight cancer. Chlorogenic acid is very beneficial against the growth of cancerous tumors and has antiviral and antimicrobial properties. Research has revealed that eggplants also contain potent cardio-protective compounds. It also contributes to digestive health because of its water and fiber content
One of the richest sources of vitamin C, this fruit is a must in season. 100 g provide 212 mg of vitamin C, which is associated with our immunity and protects against infections. Vitamin C also improves iron absorption of the fruit. In addition, it provides quercetin lycopene and other polyphenolic compounds, making it an excellent source of antioxidants.
Guava has been associated with reduced risk of prostate cancer. The manganese content of guavas helps digest other nutrients, while folate contributes to fertility. The potassium in the guavas helps maintain the health of the heart muscle and blood pressure. Soluble and insoluble fiber found in guavas is very beneficial for maintaining blood glucose after a meal. Guava also has a low GI, making it a perfect choice for diabetics and weight watchers.
Herbs contain adaptogens, natural substances that help the body cope with stress. Herbs such as Moringa, Ashwagandha, Sacred Basil, Licorice Roots and Ginseng have long been used in alternative medicine to help the body cope with stress. Clinical research has just begun to discover the incredible health benefits of adding these herbs to our daily food.
Stress, the constant mode of flight or combat, is one of the most common factors in life today that is at the root of many health problems – from the syndrome of Isac syndrome to high blood pressure, through dull skin and hair loss. Most herbs are actually part of our traditional food. Add them daily to your food and watch the evolution of your body. Taking them in their natural form is the best.
Oils are essential to our health. Whether you’re watching your weight or worrying about your cholesterol or heart health, there’s no reason to get rid of the oils in your food. Oils add flavor to foods, they increase the satiety of our meals and most importantly, they are essential for the absorption of vitamins A, D, E and K. They provide essential fatty acids, energy and are major components of body fluids. cellular membrane. 20 to 25% of daily calories should come from fats and oils.
Which one should you choose? For daily use, choose an oil with a good ratio monounsaturated to saturated to polyunsaturated. Peanut is almost perfect, but its use combined with mustard (or oil) makes it even more. The profile of olive oil is almost identical to that of peanut, but its low smoking point makes it a healthy option for salad dressings and low-temperature cooking. A healthy combination of oils helps control LDL and total cholesterol while providing the body with essential nutrients.
Milk is not Only for babies, It is a healthy drink that provides quality protein, vitamins and minerals. A glass of skimmed milk provides 58 calories and 240 mg of available organic calcium, which represents 1/3 of daily needs. For vegetarians, it is the only source of vitamin B12. Calcium helps build and maintain healthy bones and teeth, but it also protects against strokes.
A Japanese study published in 2008 in Stroke, a journal of the American Heart Association, showed that there is an important link between adequate intake of calcium, especially milk-derived calcium, and a reduced risk of stroke. varied brain. Another study published in the journal of the American College of Nutrition revealed that calcium, potassium and magnesium, all present in milk, are known to have a beneficial effect on blood pressure. They also found that the positive effect of milk consumption on blood pressure was much greater than these nutrients alone.
10. dark chocolate
Flavonoids in cocoa powder are known for their benefits in lowering blood pressure. These flavonoids help the body form nitrites, which relaxes blood vessels and facilitates blood flow, thus lowering blood pressure. However, the quantities must be modest, because they contain caffeine and consuming large amounts of them works the opposite way.
Studies have also suggested that flavonoids in dark chocolates reduce the free radical damage of LDL cholesterol, thus preventing obstructions of the heart arteries. There is also evidence that flavonoids act as natural anticoagulants, thus preventing clots. Dark chocolate is also associated with improved mood and improved cognitive function.
Choose a chocolate with over 70% dark chocolate to reap benefits and remember that they are still full of calories. Stand in one or two squares only.
So you see, 40 it’s great! Just follow a healthy diet, keep your portions under control, avoid empty calories, exercise and LIVE.