When we hit midlife the foods we love don’t always love us back. That Friday-night takeaway sits a little heavier in the belly; those on-the-go sugary treats can leave us feeling lethargic. It’s a biological fact that our nutritional needs change as we age. Not only does our energy decrease as we lose muscle mass (a condition known as sarcopenia), but our ability to absorb nutrients declines too. The upshot? We need more nutrition from fewer calories.
Choosing nutrient-dense whole foods – particularly those containing healthy fats, lean protein, fibre and the key micronutrients we need to age well, such as B vitamins, vitamin D and calcium – is the best way to address this problem. Here are my ‘favourite five’ for midlife health; everyday foods that tick all the nutritional boxes and a few quick ways to enjoy them.
Eggs to maintain muscle mass
. Not only do eggs contain B vitamins, which help to lower homocysteine levels (an amino acid – high levels of which have been linked to cognitive decline), but they are also an excellent source of lean protein, which is key for preventing age-related muscle wastage.
Indeed, a 2020 study by the University of Sheffield assessed the diets of 256 older adults and found that more than half of its respondents weren’t consuming enough protein, leading to a loss of nutrients and an increased risk of muscle decline.
Protein from animal sources, such as eggs, contains all 9 essential amino acids our bodies need to thrive. Other key sources are yogurt, fish and lean meats, such as chicken or turkey.
Most plant proteins, including beans, rice, nuts and seeds, are incomplete (they don’t contain all 9 essential amino acids) and so need to be eaten in combination. Exceptions to this are soy, chia seeds and quinoa.
Try: curried egg and watercress sandwich filler
Mix two chopped hard-boiled eggs with 1 tbsp Greek yogurt, ½ tsp curry powder and a little salt and pepper. Enjoy it in a sandwich with a handful of watercress.
Sardines to prevent cognitive decline
is concerned, are the omega-3 fatty acids found in oily fish, which support and strengthen the blood-brain barrier to protect against dementia.
Happily, oily fish also contains vitamin D, which Saunders recommends in midlife to help maintain cognitive function. There are many vitamin D receptors in the brain that have neuroprotective effects, such as clearing amyloid plaques – a hallmark of Alzheimer’s disease.
My favourite source? Sardines. Not only are they cheap and sustainable but you can eat them whole, including the bones, which are also calcium-rich (both vitamin D and calcium are crucial for bone density, which deteriorates with age). That’s a winning combination, given that it’s estimated 1 in 5 women and 1 in 20 men over 50 are affected by osteoporosis.
Try: Spicy sardine toast topper
Mash together a tin of sardines in olive oil, some finely sliced red onion, a pinch of red chilli flakes and a squeeze of lemon juice. Then season with salt and pepper and spread over sourdough toast.
Tomatoes for good prostate health
, beetroot and red peppers for a powerful hit of the antioxidant lycopene.
Studies have linked a dietary intake of lycopene with a decreased risk of developing cancer. There is also increasing evidence to suggest it may have a role to play in the prevention and eventual treatment of prostate cancer. It’s worth noting, then, that processed tomatoes, such as tomato purée, tinned chopped tomatoes and cooked tomatoes, contain higher levels of lycopene.
Try: Roasted tomato and red pepper soup
Make a simple soup by roasting a punnet of cherry tomatoes and a couple of deseeded red peppers in the oven for 30 minutes at 180C. Then place in a large saucepan with 500ml vegetable stock and 1 tsp honey, and simmer for 10 minutes. Season to taste, add 2 tbsp plain Greek yogurt and blend until smooth.
Beans to improve heart health
due to declining levels of oestrogen, which can lead to fat build-up in the arteries. Fibre has an important role to play in preventing heart problems and most of us don’t get enough as we age. Hobson explains, “Fibre helps to remove cholesterol from the body and has also been shown to help reduce blood pressure and aid weight management, as well as reducing the risk of colorectal cancer.”
Beans, including haricot beans, which are those used in baked beans, are a cheap source of fibre. Pinto beans are another high-fibre variety, with 9g per 100g of cooked beans.
Try: Pintopeno dip
Place 1 drained can pinto beans, 1 finely-grated clove garlic, 1 tbsp extra virgin olive oil, 2 tbsp jalapenos from a jar, the flesh of 1 ripe avocado, 3 medium ripe tomatoes, juice of ½ lemon, a handful of coriander leaves, and salt and pepper into a food processor. Then pulse until the ingredients are blended together but still a little chunky.
Kale for strong bones
, cardiovascular disease and osteoarthritis. Other cruciferous vegetables, including broccoli, spinach and cabbage, boast similar benefits.
Try: Kale pesto
Kale can be rather tough and chewy in a salad, so whizz it up to make pesto instead. Put 100g pine nuts, 100g chopped Parmesan, 3 peeled garlic cloves, 100ml extra virgin olive oil, 100g kale, the juice of a lemon, and salt and pepper in a food processor, then blend into a paste.
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