40 MUST-HAVE FOODS FOR 40-YEAR-OLD BODIES
If there’s one setback to turning 40, it’s the on the way
out metabolism. Alas, you can’t inhale double bacon cheeseburgers like the
metabolic champ you were in childhood. But fear not: you can still guzzle food so
long as it’s the right stuff. We’re talking sweet potatoes, mushrooms,
grass-fed beef, and quorn? (Yes, that’s a real thing.) There are plenty of
foods on the market that will make you a healthier and ultimately, happier—human
being. So understand on, and learn the 40 best culinary bone builders, immunity
boosters, muscle enhancers, and inflammation fighters on the shelves to amplify
your diet with. And for more ways to improve your life, check out the 100 ways
to be the healthiest individual you can be.
1. ALASKAN KING CRAB (BONE BUILDER)
High in protein and low in fat, the sweet flesh of the ruler
crab is spiked with zinc–a whopping 7 milligrams per 3.5-ounce serving. “Zinc
is an antioxidant, but more key, it helps support healthy bone mass and immune
function,” says Susan Bowerman, assistant director of the Center for Human
Nutrition at the University of California at Los Angeles. “Several studies have
linked adequate zinc intake to increased resistance and decreased incidences of
respiratory infection.” And you can reap all these benefits by swapping one of
your broadsheet fish meals for a six-ounce serving of crab.
2. DRIED PLUMS (BONE BUILDERS)
Also branded as prunes, these dark shrivelers are rich in
copper and boron, both of which can help prevent osteoporosis. “They also
contain a fiber called inulin, which, when broken down by intestinal bacteria,
makes for a more acidic location in the digestive tract,” says Bowerman. “That,
in turn, facilitates calcium absorption.” Enjoy four or five a day to
strengthen your bones and enhance your energy. And for another great way to get
energy, check out the best way to triumph over your mid-afternoon slump.
3. BOK CHOY (BONE BUILDER)
This crispy cruciferous vegetable is more than the stuffing
that goes with shrimp in brown sauce. “Bok choy is rich in bone-building
calcium, as well as vitamins A and C, folic acid, iron, beta-carotene, and
potassium,” says celebrity trainer Teddy Bass. Potassium keeps your muscles and
worry in check while lowering your blood pressure, and research suggests that
beta-carotene can reduce the risk of both lung and bladder cancers, as well as
macular degeneration. injure for a cup a day.
4. OYSTERS (BONE BUILDER)
Shellfish, in universal, is an excellent source of zinc,
calcium, copper, iodine, iron, potassium, and selenium. “But the creamy flesh
of oysters stands apart for its ability to elevate testosterone levels and
protect against prostate cancer,” says Bass. “They aren’t a food most people
will eat regularly, but getting five into your diet double a week will make
your weekends more fun.” As a bonus, oysters are one of 20 foods that are
proven to have anti-aging payback.
5. BANANAS (BONE BUILDERS)
athlete and performers are familiar with the calming effect
of bananas–a result of the fruit’s high concentration of tryptophan, a building
block of serotonin. But their real benefit comes from potassium, an electrolyte
that helps prevent the loss of calcium from the body. “Bananas also bolster the
nervous system, boost immune meaning, and help the body metabolize protein,”
says Bass. “One banana packs a day’s worth of potassium, and its carbohydrate
content speed recovery after demanding exercise.” crazy are also one of 10
healthy carbs that won’t derail your six pack.
6. KIWIS (BONE BUILDERS)
Like bananas, this fuzzy fruit is high in bone-protecting potassium.
“They’re also rich in vitamin C and lutein, a carotenoid that can help reduce
the risk of heart disease,” says Bowerman. “I try to eat at least one or two a
week after exercising.” freeze up them for a refreshing energy kick, but don’t
peel the skin: It’s edible and full to capacity with nutrients.
7. BROCCOLI (BONE BUILDER)
Our president’s dad may hate this cruciferous all-star, but
one cup of broccoli contains a hearty dose of calcium, as well as manganese,
potassium, phosphorus, magnesium, and iron. And that’s in addition to its high
concentration of vitamins–including A, C, and K–and the phytonutrient
sulforaphane, which studies at Johns Hopkins University suggest has powerful
anticancer properties. “One cup a day will do the trick,” says Bowerman. Try cauliflower,
kale, brussels sprouts, or cabbage for variation, as all have many of the same dietary
qualities. “Broccoli may also help reduce excess estrogen levels in the body,
thanks to its indole 3-carbinol content,” says celebrity trainer Gunnar Petersen.
Also, broccoli is one of the 10 foods vegetarian eat to maintain force mass.
8. SPINACH (BONE BUILDER)
A notorious muscle builder, spinach is also rich in vitamin
K, which has been exposed to bolster bone-mineral density (thus protecting
against osteoporosis) and reduce fracture rates. Spinach is also high in
calcium, phosphorus, potassium, zinc, and even selenium, which may help keep
the liver and ward off Alzheimer’s. One more grounds to add it to your diet: A
study in the Journal of Nutrition suggests that the carotenoid neoxanthin in
spinach can kill prostate cancer cells, while the beta-carotene fights colon
cancer. “Popeye was on to something,” says Bowerman. “Eat one cup of cooked
spinach, or two cups raw, four times a week.” Spinach has an added bonus:
Eating it is one of 10 habits to slash your stress without exercise.
9. LEEKS (BONE BUILDERS)
These scallion like cousins of garlic and onions are packed
with bone-bolstering thiamine, riboflavin, calcium, and potassium. Leeks are
also rich in folic acid, a B vitamin that studies have shown to lower levels of
the artery-damaging amino acid homocystein in the blood. What’s more, “Leeks
can support sexual functioning and reduce the risk of prostate cancer,” says
Michael Dansinger, MD, an assistant professor of medicine and an obesity examiner
at Tufts–New England Medical Center, in Boston. “Chop the green part of a middling
leek into thin decorations and add it to soups, sautés, and salads as often as
possible.”
10. ARTICHOKES (BONE BUILDERS)
Lauded for centuries as an aphrodisiac, this fiber-rich
plant contain more bone-building magnesium and potassium than any other
vegetable. Its leaves are also rich in flavonoids and polyphenols–antioxidants
that can cut the risk of stroke–and vitamin C, which helps maintain the immune
system. “Eat them as often as you can,” says Bowe man. Ripe ones feel heavy for
their size and whine when squeeze.
11. GREEN TEA (IMMUNITY BOOSTER)
study show that green tea–infused with the antioxidant
EGCG–reduces the risk of most types of cancer. “The phytonutrients in tea also
support the growth of intestinal bacteria,” says Bowerman. “Specifically, they
inhibit the growth of bad bacteria–E. coli, Clostridium, Salmonella–and leave
the helpful bacteria untouched.” Why is this important? “Because up to 70
percent of your immune system is located in your digestive tract,” says
Bowerman. “Four cups a day will keep it functioning at its peak.” Swapping lime
tea in for coffee is also one of 10 ways to painlessly upgrade your diet.
12. CHILI PEPPERS (IMMUNITY BOOSTERS)
“Chilis stimulate the metabolism, act as a natural blood
thinner, and help discharge endorphins,” says Petersen. Plus, they’re a great
way to add flavor to food without increasing fat or calorie content. Chilis are
also rich in beta-carotene, which turns into vitamin A in the blood and fights infection,
as well as capsaicin, which inhibits neuropeptides (chemicals that cause
inflammation). A recent study in the journal Cancer Research found that hot
peppers even have anti-prostate-cancer properties. All this from half a chili
pepper (or one tablespoon of chili flakes) every day. Eating chili peppers, by
the way, is one of 10 ways to keep your penis strong forever.
13. GINGER (IMMUNITY BOOSTER)
Contrary to popular belief, ginger–a piquant totaling to so
many Asian dishes–isn’t a root, it’s a stem, which means it contains living
compounds that improve your health. Chief among them is gingerol, a cancer
suppressor that studies have exposed to be particularly effective against that
of the colon. Chop ginger or grind it fresh and add it to soy-marinated fish or
chicken as often as you can. The supplementary you can handle, the better.
14. BLUEBERRIES (IMMUNITY BOOSTERS)
“This compelling little fruit can help prevent a range of disease
from cancer to heart disease,” says Ryan Andrews, the director of research at
Precision Nutrition, in Toronto, Canada. One serving (3.5 ounces) contains more
antioxidants than any other fruit. Drizzle with lemon juice and mix with
strawberries for a disease-fighting super snack. Also, blueberries are one of 7
food that will supercharge your libido.
15. CINNAMON (IMMUNITY BOOSTER)
Known for manufacture desserts sweet and Indian food
complex, cinnamon is rich in antioxidants that inhibit blood clotting and
bacterial growth (including the bad-breath variety). “Studies also suggest that
it may help stabilize blood sugar, reducing the risk of type 2 diabetes,” says
dietitian Nancy Clark, author of Nancy Clark’s Sports Nutrition Guidebook.
“What’s more, it may help cut bad cholesterol. Try half a teaspoon a day in
yogurt or oatmeal.”
16. SWEET POTATOES (IMMUNITY BOOSTERS)
Often perplexed with yams, this tuber is one of the
healthiest foods on the planet. In addition to countering the effects of
secondhand smoke and preventing diabetes, sweet potatoes contain glutathione,
an antioxidant that can augment nutrient metabolism and immune-system health,
as well as protect against Alzheimer’s, Parkinson’s, liver disease, cystic
fibrosis, HIV, cancer, heart attack, and stroke. “One sweet potato a day is a
great alternative to the usual variety,” says Clark. Now, check out the 20 ways
to avoid in receipt of sick at work.
17. TOMATOES (IMMUNITY BOOSTERS)
“I think of tomatoes as the ‘fighting herpes helper’ for the
divorcé crowd,” says Petersen. Their lycopene content can also help protect
against degenerative diseases. “fit for human consumption tomatoes and tomato
paste work best,” he says. Shoot for half a tomato, or 12 to 20 ounces of
tomato juice, a day.
18. FIGS (IMMUNITY BOOSTERS)
Packed with potassium, manganese, and antioxidants, this
fruit also helps support suitable pH levels in the body, construction it more
difficult for pathogens to invade, says Petersen. Plus, the fiber in figs can
lower insulin and blood-sugar levels, reducing the risk of diabetes and
metabolic syndrome. Select figs with dark skins (they contain more nutrients)
and eat them alone or add them to trail mix. Newman’s Own fig newtons are also
a quick and easy way to boost the protected system. Aim for four figs per week.
As an added bonus, figs are a great way to instantaneously upgrade your
vodka-drinking.
19. MUSHROOMS (IMMUNITY BOOSTERS)
scrumptious when added to brown rice or quinoa, reiki,
shiitake, or maitake mushrooms are rich in the antioxidant ergothioneine, which
protect cells from abnormal growth and imitation. “In short, they reduce the
risk of cancer,” says Bowerman, who recommends half a cup once or twice a week.
“Cooking them in red wine, which contains the antioxidant resveratrol,
magnifies their immunity-boosting power.” No wonder eating mushroom is on our
list of the 6 best ways to bulletproof your protected system.
20. POMEGRANATES (IMMUNITY BOOSTERS)
The juice from the biblical fruit of many seeds can diminish
your risk of most cancers, thanks to polyphenols called ellagitannins, which
give the crop its color. In fact, a recent study at UCLA found that pomegranate
juice slows the growth of prostate melanoma cells by a factor of six. “Drink a
cup a day,” says Bower man.
