What if a few simple food swaps could help you feel stronger, sharper, and healthier after age 40? Nutrition experts say your body’s needs shift as you age, sometimes even in surprising ways.
This list reveals the 12 foods science says you should eat more of after 40, plus the reasons each one matters. Ready to see which everyday favorites and hidden gems made the cut? Let’s take a look at 19 foods you should eat more of once you turn 40 to stay healthy.
1. Leafy Greens: The Unsung Powerhouse
Leafy greens like spinach and kale aren’t just for salads; they’re full of vitamins, minerals, and nitrates that support your heart, brain, and bones as you age.
Experts recommend increasing your intake after 40 to help maintain muscle mass and energy. Even a small daily serving can make a huge difference in long-term health.
2. Berries: Tiny Fruits, Big Impact
Berries pack a ton of antioxidants and fiber, helping to fight inflammation and support brain health.
Your metabolism weakens after 40, but luckily, these colorful fruits can help manage weight and reduce disease risk. Blueberries, strawberries, and raspberries are all smart picks. All you need is a handful a day.
3. Fatty Fish: Omega-3s for Longevity
Fatty fish like salmon, sardines, and mackerel are rich in omega-3 fatty acids, which support heart and brain health.
After 40, experts say these healthy fats become even more important for reducing inflammation and protecting against chronic diseases. All you need is two servings a week for maximum benefit.
4. Beans: The Fiber Fix
Beans are a nutritional powerhouse, offering plant-based protein and plenty of fiber. As you age, fiber helps regulate digestion and supports healthy cholesterol levels.
Beans also provide essential minerals that become more important after 40. Try adding black beans, lentils, or chickpeas to your meals for a simple health boost.
5. Nuts: Crunchy Heart Helpers
Nuts like almonds, walnuts, and pistachios are great for better heart health and could help protect your brain as you age. They’re packed with healthy fats, protein, and vitamin E.
Just a small handful daily can lower your risk of heart disease and keep you feeling full for longer.
6. Whole Grains: More Than Just Bread
Whole grains like oats, quinoa, and brown rice deliver fiber, B vitamins, and minerals that support digestion and brain health.
After 40, your body needs more of these nutrients to maintain energy and prevent chronic diseases. Swapping refined grains for whole grains is a simple change with big rewards.
7. Yogurt: Gut Health Guardian
Yogurt is more than a breakfast staple; it’s a source of probiotics and calcium, which are both crucial for adults over 40.
Probiotics support digestion and immune function, while calcium helps maintain bone strength. You should choose plain, low-sugar varieties for the best health benefits.
8. Cruciferous Vegetables: Cancer Fighters
Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts can help lower your risk of getting cancer, thanks to their unique compounds and antioxidants.
These veggies also support detoxification and provide fiber. Experts recommend adding them to your weekly routine for long-term protection.
9. Eggs: The Complete Protein
Eggs are a complete protein source, offering all the essential amino acids your body needs. After 40, protein becomes even more important for maintaining muscle mass and supporting your metabolism.
Eggs also provide vitamins and minerals that support eye and brain health, making them a versatile, nutrient-dense choice.
10. Avocado: Creamy, Heart-Healthy Fat
Avocados are rich in monounsaturated fats, which support heart health and help keep your skin supple as you age. They’re also packed with fiber and antioxidants.
Adding avocado to your meals can help lower cholesterol and provide lasting energy, plus, they’re delicious in everything from salads to smoothies.
11. Sweet Potatoes: Vitamin A Superstar
Sweet potatoes are high in vitamin A and fiber, supporting immune function and digestive health.
Their natural sweetness makes them a satisfying, nutrient-rich alternative to regular potatoes. Experts say increasing your intake after 40 can help protect your eyes and keep your skin glowing.
12. Olive Oil: Mediterranean Secret
Olive oil is a staple of the Mediterranean diet, known for its heart-healthy fats and anti-inflammatory properties.
Swapping butter or margarine for olive oil can help reduce your risk of heart disease and support healthy aging. Drizzle it over salads or use it for cooking to reap the benefits.
13. Tomatoes: Antioxidant Armor
Tomatoes are packed with lycopene, a powerful antioxidant that is known to support heart health and reduce cancer risk.
After 40, lycopene also plays a role in protecting your skin from UV damage and supporting prostate health for men. Cooking tomatoes boosts their nutrient power, so enjoy them in sauces, soups, or roasted dishes.
14. Green Tea: The Metabolism Booster
Green tea is full of catechins, which are antioxidants that support metabolism, brain function, and heart health.
After 40, when metabolism naturally slows, adding green tea can help with weight management and reduce inflammation. One or two cups a day is enough to get its protective benefits.
15. Seeds: Tiny Nutrient Bombs
Flaxseeds, chia seeds, and pumpkin seeds are rich in fiber, omega-3s, and minerals like magnesium and zinc.
These nutrients help with digestion, bone health, and hormone balance, which are all key as you move through your 40s and beyond. Sprinkle them over yogurt, salads, or smoothies for an easy health upgrade.
16. Dark Chocolate: Sweet but Smart
In moderation, dark chocolate is more than a treat; it’s full of flavonoids that support heart and brain health.
Eating small amounts of chocolate with at least 70% cocoa could also improve circulation and lower blood pressure. It’s a guilt-free indulgence that benefits aging bodies.
17. Turmeric: Golden Anti-Inflammatory
Turmeric contains curcumin, a natural anti-inflammatory compound that helps protect joints, brain health, and cardiovascular function.
After 40, this spice can be especially useful for reducing stiffness and supporting memory. Add it to curries, soups, or tea for a warming health boost.
18. Mushrooms: Vitamin D and More
Mushrooms are one of the few plant sources of vitamin D, which is vital for bone health, immunity, and mood balance, especially as vitamin D needs rise with age.
They also contain antioxidants that support brain and heart health. Include them sautéed, roasted, or blended into soups for extra nutrients.
19. Pomegranates: Heart-Protecting Juicy Gems
Pomegranates are loaded with polyphenols that support circulation, reduce oxidative stress, and help lower blood pressure.
Research shows pomegranate juice can improve artery health, making it especially beneficial after 40. Add the seeds to salads or enjoy the juice in moderation.
