As we age, metabolism and the body's needs change, especially after 35. This affects not only energy levels and metabolism but also skin, heart health, digestion, and overall well-being. Nutrition experts emphasize that a balanced diet is one of the most important factors in maintaining health and appearance at this age.
1. Sources of Omega-3 for Heart and Brain
As we age, the risk of cardiovascular problems, memory decline, and inflammatory processes increases. Essential fatty acids omega-3 help lower levels of "bad" cholesterol and support brain function.
Beneficial sources include:
• Fatty fish (salmon, mackerel, sardines)
• Flaxseeds, chia seeds
• Nuts
• Olive and flaxseed oils
Additional research also confirms that omega-3-rich foods help strengthen the cardiovascular system and may reduce inflammation.
2. Berries for Antioxidant Protection
Berries are a rich source of vitamin C and antioxidants, which help protect cells from damage, support immunity, and promote healthy skin aging. Include berries such as raspberries, blueberries, and cranberries in your diet — they are beneficial both fresh and frozen, for example, in smoothies or yogurt.
3. Vegetables and Greens — Vitamin Foundation
Vegetables and leafy greens contain fiber, vitamins (C, K, A, E), and minerals (calcium, magnesium, potassium), which are important for digestion, bone health, and stable blood sugar levels. Regular consumption of vegetables helps maintain a feeling of fullness and reduces the risk of chronic diseases.
4. Protein — for Muscles and Metabolism
As we age, muscle mass may decrease, affecting metabolism. Consuming quality protein foods helps maintain muscle tissue, strengthens bones, and supports tissue recovery. Beneficial sources of protein include:
• Lean meats and poultry
• Fish
• Legumes and nuts
• Low-fat dairy products
5. Fruits and Fiber
Fruits are an important source of vitamins, antioxidants, and fiber, which support healthy digestion and bowel function. Among particularly beneficial options are apples, avocados, citrus fruits, and other seasonal fruits suitable for daily consumption.
...At the age of 35 and older, nutrition deserves special attention: daily inclusion of key foods — omega-3, fresh vegetables and greens, berries, quality protein, and fruits — helps maintain heart health, strengthen immunity, and slow down aging processes.
These are simple yet important steps to feel more energetic, care for your appearance, and enhance your quality of life every day.
