Our dietary needs change as we age. As the years go by, and especially over 40 and 50, out metabolisms naturally slow down and it becomes even more important to cut out sugar-filled foods, processed foods, and refined carbohydrates that are lacking in fiber and other important nutrients.
It becomes even more important to eat whole foods that can help lower blood pressure, protect against diseases like Type 2 diabetes, and provide enough protein and fiber to boost your metabolism, fuel your day’s activities, and keep your digestive system on track.
Here are five anti-inflammatory foods doctors swear by for a faster metabolism over 50.
Flax seeds may not seem like much of a food powerhouse, given their size, but this is one food that is packed with heart-healthy omega-3 fatty acids, dietary fiber, and polyphenols called lignans, which may lower your cancer risk.
Flax is easy to incorporate into foods — add a tablespoon to oatmeal, smoothies, salads, and yogurt.
Beans and Legumes
Whether you’re a fan of black beans in your stew, prefer peas, or choose chickpeas in salads, all beans and legumes are a good idea to boost your fiber and protein intake. Beans are a plant-based protein that is low in calories and will fill you up fast, which means it doesn’t take much of this wonder food to suppress your appetite and keep you from snacking an hour later.
Blueberries — and all other berries — are fiber-rich fruits that contain phytochemicals that reduce harmful inflammation in the body. Since inflammation is linked to disease, obesity, and visceral fat around the core, it’s a good idea to fill your diet with more foods that boost antioxidants, blueberries are a top choice.
The calcium in Greek yogurt keeps bones strong and healthy, which becomes more of a concern as we age. In addition to calcium, yogurt boasts protein that helps you build muscle and burn fat and probiotics for optimum digestive health.
You don’t have to give up that crunch you love for the sake of a faster metabolism. Swap chips for nuts like almonds, Brazil nuts, and walnuts and you’ll get an abundance of protein, vitamins and minerals, and healthy fats that are amazing for heart health and to help fill you up.
Just be sure to snack on a handful of nuts at a time — though incredibly healthy, nuts aren’t a low-calorie food.