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10 best nutritious food for people over 45

Life starts at 40 years old, or so everyone says. Don’t feel down because you turned 40. Even after 40, everybody has a chance at better health, if you were to live and eat healthily. We all have seen people over 40 in other countries work full-time and have an active lifestyle, not dissimilar to that of younger people. What is the reason behind this?

Bad news is our body is slowly aging towards degeneration. Even if you’re young at heart, you will definitely notice your body is not what it used to be and it needs to be taken great care of. Some 45 year-olds can compare to the younger people in terms of their energy and vitality but some look and feel older than their age. The difference between these two people is greatly decided by how much care they put on their health. Out of all the things, diet is the most important fact you should consider.

If you’re over 45, instead of going for processed and instant food, consider the following facts for a full nutritious diet.

  • Blood cholesterol lowering food
  • Memory enhancing food
  • Blood sugar regulating food
  • Blood pressure regulating food
  • Anti-inflammatory food
  • Food for bone health
  • Immune boosting food
  • Antioxidants
  • Food with anti-aging properties. Let’s see what kind of food contain these health benefits.


 Top 10 food for 45 years old

Green Tea

Green tea helps you lose weight and also is an antioxidant. Harvard researchers say it can lower the bad cholesterol and elevates the good cholesterol in the body. The chemical polyphenols in green tea halts the intestinal absorption of bad cholesterol and helps release bad cholesterol from the body. It’s time to make a habit of drinking green tea.


If you’re over 45, start having oatmeal at least once a week for breakfast. The fibers in oats lowers LDL, the bad cholesterol by binding to the cholesterol and stops absorption by the intestine. If you’re looking to raise your good cholesterol, daily oatmeal intake is recommended.


Do not underestimate the nutritive benefits of eggplants you can easily buy from the market. Anthocyanins in eggplants improves short-term memory, has antioxidant properties, relieves cell inflammation and reduces the risk of hardening of arteries due to old age, preventing the heart disease.


Peas and beans are the best food for diabetic control among the easily accessible products at the market. A research states that people who take one serving of peas daily for 3 months have better sugar control and body weight than those who eat other fiber foods. Chickpeas are the best and they can control the blood sugar surge. Note that home cooked beans are better than processed ones.

Sweet potatoes

Sweet potatoes are rich in potassium and can reduce the blood pressure raising sodium in the blood. Also it contains antioxidants called carotenoids so it can reduce the blood sugar level. It can also lower the rate at which the excess calories are stored away as fat. In a way, it won’t be storing much fat in your body. Eat your sweet potatoes roasted or boiled with a sprinkle of salt and oil, much like your nostalgic childhood snack.

Green leafy vegetables

Green leafy vegetables such as spinach should be already included in your daily diet. It contains a large amount of sulforaphane, which reduces the enzymes that cause inflammation of your bones and joints and relieve you from your chronic pain and inflammation.


With aging, the bone density also decreases, especially in women. Start taking milk and milk products, for example, yoghurt starting from now. Calcium and Vitamin D will support the integrity of your bones.


All berries, including strawberries have antioxidants called anthocyanin so they boost the immunity greatly, especially that of respiratory system. Researches state that people who have berries in their diet are less prone to colds and flus.


Guavas are high in Vitamin C, even higher than the amount in widely accepted Vitamin C food, oranges. Since it is a highly potent Vitamin C antioxidant, it protects against cell injury due to oxidation and slows down premature aging. It is also rich in fibers and proteins so it can control blood sugar level and aid weight loss.


An apple a day keeps the doctor away. Apples have anti-aging properties as well. They are high in Vitamin B and Vitamin C so they can improve your skin health and will enable you to age gracefully.

Age is just a number when you eat well and have a healthy lifestyle even if you’re over 45. You will be able to stay as active and healthy as younger people.