As the body ages, metabolism naturally slows, muscle mass begins to decline, and hormones fluctuate. These changes affect strength, weight, energy levels, skin, hair, and even mood.

Protein helps maintain muscle, supports bone health, controls appetite, boosts metabolism, balances hormones, and promotes healthy skin and hair. Women over 40 should consume protein-rich foods to support their health from within.

Eggs

Eggs are a complete protein source, containing all 9 essential amino acids needed for muscle repair, hormonal support, and immune system boost. For women over 40, eggs help maintain muscle, reduce cravings, and support bone health by providing vitamin D.

Greek yogurt

Greek yogurt is a suitable choice for women over 40 due to its high protein content. This food supports gut health, digestion, and metabolism. Adding a few nuts, berries, or honey creates a nutritious breakfast or snack. The calcium and probiotics in Greek yogurt also support strong bones and hormonal balance.

Lentils

Lentils are rich in protein, fiber, iron, and folate, providing energy and stabilizing hormones. They aid weight management by promoting satiety and regulating blood sugar. The iron in lentils helps women over 40 reduce fatigue and maintain healthy hair.

Cottage cheese

Cottage cheese contains casein, a slow-digesting protein that aids muscle recovery and promotes lasting fullness. This food is beneficial for women aiming to maintain muscle mass. Cottage cheese is also rich in calcium, supporting bone strength.

Nuts and seeds

Walnuts, almonds, chia seeds, pumpkin seeds, and flaxseeds provide ample protein. They also contain healthy fats that support hormonal balance, radiant skin, and brain function. Mix a handful into morning smoothies, yogurt, or salads. For women over 40, nuts and seeds contribute to stable energy, reduced inflammation, and improved sleep quality.

Chicken or fish

For non-vegetarians, adding chicken and fish to daily meals is a suitable suggestion. Lean chicken breast is high in protein, low in calories, providing energy and supporting weight management. Salmon, sardines, and mackerel offer omega-3 fatty acids, which promote heart function, radiant skin, and strong joints.

By Le Nguyen (Source: Times of India)