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Stay fit: Here are the five best superfoods for women over the age of 40


The body changes over time. With increasing age, the organism also needs foods that are specially adapted to meet increased needs and ensure health is maintained. High cholesterol, high blood lipids or high blood pressure are signs that our body deserves more attention when it comes to nutrition. We show 5 superfoods that support a healthy diet from the age of 40. Among other things, they lower lowers cholesterol, blood pressure and reduces the risk of serious illnesses.

Sweet potatoes

Sweet potatoes, which are also known as batatas, can no longer be found only in the vegetable counters of organic food stores, but increasingly also in well-stocked supermarkets. They are actually not potatoes at all. While the usual potatoes belong to the nightshade family, the sweet potato is a winch family. The sweet potatoes contain numerous vitamins and minerals. In the past, researchers were particularly interested in the substance caiapo, which is mainly contained in the shell of the batate.

Studies have shown that this substance improves cholesterol and blood sugar levels in diabetes patients. The batate also contains many healthy phytochemicals. The sweet potato owes its pink-red to yellow-orange or violet coloring to antioxidants such as carotenoids and anthocyanins, which also have anti-inflammatory effects. Because of the high content of vitamin C and beta-carotene, the vegetables are also an excellent contribution to strengthening the immune system.

Broccoli

Broccoli contains a lot of fiber, vitamins C and A and calcium. Researchers have also found that broccoli, through its so-called phenolic compounds, helps reduce inflammation, the risk of coronary heart disease, and even our risk of cancer. The experts found genes in broccoli that control the accumulation of phenolic compounds in the vegetables.

Turmeric

Many studies point to the extremely healing and health-promoting effects of the Indian spice turmeric. The tuber tastes slightly spicy to earthy. Powdery spice mixtures for curry or lassi are to be used. The "yellow ginger" is also used in the traditional Indian healing art Ayurveda. With turmeric, heavy dishes become more digestible because the ingredients stimulate bile production and fat digestion. They also increase appetite and are said to have anti-inflammatory and analgesic effects. A lot of research is currently being done in this area.

Avocado

Avocados are often seen as extremely fat calorie bombs, which is why many avoid the delicious fruits. But the unsaturated fatty acids it contains, which the body cannot manufacture itself, can even help you lose weight.

According to experts, the enzyme lipase plays a role in this, which controls fat burning during digestion and in the adipose tissue.

"There are also minerals such as magnesium and potassium, but also iron and vitamins B, E and K as well as provitamin A," said Heidrun Schubert of the Bavarian Consumer Center. It also contains fiber, folate and magnesium.

Spinach

Spinach contains less iron than is often assumed, but the green vegetables are extremely healthy. It contains numerous important nutrients, can help you lose weight and prevent diseases. Spinach consists of over 90 percent water and is therefore very low in calories. An older study by Swedish researchers showed that the vegetables can reduce food cravings and help you lose weight. A diet rich in spinach also lowers cholesterol. Through these effects, but also because of the important secondary plant substances it contains, the vegetables can help to reduce the risk of cardiovascular diseases such as high blood pressure or diabetes. (sb)

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