40 is when you are just starting. This banner birthday is a big deal in our lives.
Our body, metabolism, the way we think and our approach to life in general changes. But that doesn’t mean that we have hit middle age!
These together will go a long way to stave off the scourges of obesity, high cholesterol, high BP, diabetes and stress.
Best foods for men over 40:
Conversations around food often tend to stick to carbs, antioxidants and fats. We forget to pay heed to proteins. Proteins are present in very cell of our body; half of the body’s proteins are in our muscles and the rest in bones, cartilages and skin. Beans or rajma are one of the healthiest forms of plant proteins.
They contains eight of the nine essential amino acids, lacking only in Methionine, which is present in cereals. A combination of the two complement each other and add quality protein to our food.
Both soluble and insoluble fibers in beans protect us against diabetes and cardiovascular risk factors. Its low glyceamic index prevents sugar levels from rising rapidly after a meal.
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Proteins help maintain the vitality of the skin and hair as well. Other essential nutrients like Folate, Magnesium, and Thiamine that this wonder bean provides help in maintaining a healthy immune system, boost energy levels, prevent premature greying, anaemia, canker sores, etc.
2. Green Tea
The health benefits of tea are well documented. Their antioxidant properties help fight diseases. Green tea being the least processed contains the maximum amounts of Catechin, a particularly potent antioxidant.
Regular consumption of green tea has been found to be beneficial for BP, prevention of cardiovascular diseases, and strokes.
A study by the Harvard Medical School, Brigman, confirmed that green tea can reduce BP slightly, total cholesterol and a marker of chronic inflammation which is linked to cardiovascular diseases.
Another review of Japanese studies published in the journal of Nutrition highlighted the benefits of green tea against strokes and cardiovascular diseases.
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Consumption of green tea has also been linked to protection against stomach and esophageal cancer.
3. Whole Grains
The most fabulous nutrient that whole grains provide is fiber, which is known for its positive effect on blood sugar, cholesterol, BP, and weight management.
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Fiber keeps you full for a longer time, preventing mid-meal binges. It slowly releases glucose into the blood stream, which prevents the blood sugar from spiking, thus reducing the risk of diabetes.
Known for its healthy oil profile, Vitamin E and Melatonin, walnuts are also a very rich source of antioxidants. These compounds are very essential for health as they scavenge the free radicals, slow down the ageing process and age related deterioration. Research has highlighted the antioxidant and anti-inflammatory benefits of walnuts, making it top the food charts for protection against metabolic syndrome.
Rare phytonutrients like quinone juglone and tannin tellimagrandin or the flavonol morin have shown a decreased risk of cancers of the prostrate. The omega -3 (alpha lenolenic acid) present in the nuts is a protection against cardiovascular diseases because of its anti-inflammatory activity.
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Research has proven that even four walnuts can improve the levels of ALA significantly. Walnuts also make for a great snack for weight watchers.
One of the richest sources of Vitamin C, this fruit is a must when in season. 100gms provide 212 mg of Vitamin C, which is associated with our immunity, and protects against infections.
Vitamin C also enhances the absorption of iron from the fruit. In addition, it provides Lycopene quercetin and other polyphenolic compounds, making it a great antioxidant source.
Guava has been linked to reducing the risk of prostate cancer.