6 nutrients an RD recommends for healthy aging in your 40s

aaround age 40, your priorities may start to shift. You could consider 9 p.m. as the time to go home, and not to go out, for example. It’s also possible that your body’s needs change as well. It may very well be time to reassess the foods and nutrients you include in your diet to age healthily.

Science tells us that as our estrogen begins to decline, our risk of heart disease, diabetes, stroke, and osteoporosis all begin to increase. But some satisfying foods can help protect against these chronic conditions. So good news: here’s some eating advice more of certain foods!

“Food is our medicine and can keep us strong as we age,” says Ashley Larsen, RDN, pre-diabetes expert and owner of Ashley Larsen Nutrition. “Enjoy trying new foods that give you benefits, such as baking recipes with whole grains and seeds or new dishes with seafood and tofu,” she recommends. “Give yourself the power to enjoy the foods that take care of your body.”

So, what should you add to your diet as you age gracefully? Here are six nutrients that a dietitian recommends getting more of in your 40s.

Here are some nutrients to consider adding to your diet for healthy aging and longevity

1. Fiber

Enjoy several servings of whole grains, fruits and vegetables each day to increase your fiber intake. Fiber, a nutrient in plants that promotes gut health and digestion, also reduces inflammation, promotes healthy cholesterol levels and can even help you combat feelings of fatigue. It is also associated with a reduced risk of chronic diseases such as heart disease, diabetes, irritable bowel syndrome and colon cancer.

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Fiber is a healthy choice at any age. Women should aim for more than 21 grams per day. Swapping foods with fiber is especially helpful for blood sugar control and to help prevent type 2 diabetes.

“Focus on incorporating more whole foods that contain fiber and protein into your diet,” says Larsen. “Including protein and fiber in your meals will release blood sugar into your bloodstream more slowly, resulting in fewer spikes. Consider replacing simple carbohydrates such as sweetened yogurt or juice with plain Greek yogurt with berries and whole grains or granola.

2. Omega-3 fatty acids

Eat fish for dinner, snack on walnuts, or use canola oil every day for omega-3 fatty acids. Omega-3 fatty acids are important for the health of your cells, especially your brain, and have been linked to extending lifespan in a number of studies. The polyunsaturated fats in omega-3 fatty acids are also associated with a lower risk of heart and chronic diseases.

Omega-3 fatty acids are abundant in fatty fish such as salmon, mackerel and anchovies. According to Larsen, you can also get them in plant-based foods like walnuts, flaxseeds, and vegetable soy and canola oils. They are fortified with some juices, eggs and dairy products or alternative dairy products.

3. Calcium

Have a combination of dairy products, spinach or fortified juice for your daily dose of calcium, or the most abundant mineral in your body. “Calcium is important for strong bones and teeth as you age — and after menopause, women are at increased risk for osteoporosis, which is brittle bones prone to fractures,” says Larsen. Women ages 19 to 50 need 1,000 milligrams of calcium per day; that should increase to 1,200 milligrams after age 50.

“To achieve this, aim to eat two to three servings of calcium-rich foods daily, such as milk, yogurt, calcium-fortified plant-based milk or juices, calcium-rich tofu, edamame, and leafy greens,” says Larsen.

“Calcium is important for strong bones and teeth as you age — and after menopause, women are at increased risk for osteoporosis, which is brittle bones that are prone to fractures.” — Ashley Larsen, RDN, dietitian

4. Protein

Your protein needs will vary depending on your body size and activity level. “Most women need between 50 and 60 grams or more per day,” says Larsen. “Try to get some at every meal for strength and energy balance.”

Muscle mass naturally declines with age, so consuming enough protein and participating in physical activity (see: strength training!) can help you maintain strength in the long term. Protein sources include:

• Lean meat
• Seafood
• Eggs
• Beans
• Peas
• Nuts
• Seeds
• Soy
• Quinoa

5. Vitamin D

Vitamin D helps with immunity and calcium absorption. Most people in the United States get their vitamin D from fortified foods such as cereal, juice, and dairy products (or plant-based milk products), but getting enough vitamin D through diet alone is a major challenge. According to Larsen, women aged 15 to 70 need 15 micrograms per day. Your healthcare provider may recommend a supplement if you have had cancer or other health problems.

6. Phytoestrogens

Phytoestrogens are chemicals found in plant foods such as nuts, soybeans, fruits and vegetables. Phytoestrogens, especially soy, mimic hormone therapy. “They appear to help protect against heart disease, inflammation and Alzheimer’s disease,” says Larsen. “Phytoestrogens can also help with skin and immune health, and soy products have specifically been shown to reduce symptoms of menopause, such as hot flashes and night sweats.” Phytoestrogens may not relieve symptoms in all women, but the potential side effects are low, so try them if you want.