Although 40 is no longer the milestone age it once was, our bodies do undergo subtle shifts once we hit our forties. The metabolism begins to slow down, hormone levels change and there’s an increased risk of inflammation.
While these small changes are often outweighed by a greater sense of inner confidence and life satisfaction, it’s still wise to be a little more careful about diet. Here’s a look at some of the key nutrients we need for optimum health and vitality as we get older.
Omega-3 fatty acids
Omega-3s are essential fatty acids that help to reduce inflammation and support brain health. They occur in naturally high levels in oily fish, but vegans need to be extra careful to manage levels. Good sources of omega-3 include flaxseeds, chia seeds and walnuts.
It can also be found in high levels in Irish sea moss. In fact, this star among organic seaweed powders has an exceptionally rich nutritional profile: it is rich in fibre, prebiotics, phytochemicals, and iodine and tyrosine, which support a healthy thyroid. To eat, just soak it and add it to regular meals such as salads, soups and stews.
Vitamin B12
B12 supports nerve function, energy production and mood regulation. However, the body absorbs less of it as we age, and vegans and vegetarians are at a particularly high risk of a deficiency. It occurs naturally in seaweed powders, and can be found in fortified milks. People over 50 should also consider taking a supplement.
Magnesium
Magnesium supports everything from sleep and stress regulation to muscle function and heart health and bone density. Good natural sources include cacao (raw chocolate powder), pumpkin seeds, almonds, spinach and avocados.