Once women reach their 40s, their metabolism slows, hormones fluctuate, and muscle mass naturally starts to decline. Some of the best foods for this stage of life aren’t exactly staples in the American diet. According to registered dietitian nutritionist Sarah Mirkin, R.D.N., C.P.T., L.D., eating a wider range of nutrient-dense foods can support energy, digestion, and heart health while lowering the risk of chronic disease.
While many women focus on familiar options like chicken, yogurt, or berries, a few lesser-known foods can also deliver even powerful benefits. Here are six underappreciated options that deserve a place in your grocery cart. They’re rich in antioxidants, fiber, omega-3 fatty acids, and plant-based protein, all of which help balance hormones, maintain a healthy weight, and support longevity.
6 underrated foods women over 40 should eat more often
If you want to feel stronger, sharper, and more energized in your 40s and beyond, introduce foods that go beyond the typical American staples. These provide nutrients that many women miss.
1. Flaxseeds
Flaxseeds are packed with plant-based omega-3 fatty acids, which protect the heart and brain. They’re also loaded with soluble fiber to support digestion and stabilize blood sugar. Mirkin suggests using ground flaxseeds for better nutrient absorption. You can sprinkle them on oatmeal, yogurt, or salads.
2. Sauerkraut
This fermented cabbage dish is full of probiotics that strengthen the gut microbiome, which can influence everything from mood to immune health. It’s a simple way to boost digestion and even skin health. If you prefer something with a kick, try kimchi, its spicy Korean cousin. Both offer gut-friendly bacteria that are especially beneficial for women over 40.
3. Watercress
One of the most nutrient-dense greens you can eat, watercress contains high levels of vitamins A and C, as well as antioxidants that combat skin aging. Its slightly peppery flavor makes it a refreshing swap for lettuce. Mirkin points out that hydration and antioxidants are key for skin elasticity, and watercress delivers both. Add it to salads, sandwiches, or smoothies.
4. Chia seeds
Though small, chia seeds are loaded with fiber, omega-3s, calcium, and magnesium, nutrients that support bone health and heart function. Because they absorb liquid, they help you stay fuller longer, making them great for managing appetite. Mix them into yogurt or overnight oats, or make chia pudding for a satisfying snack that supports steady energy levels.
5. Edamame
These young soybeans are rich in plant-based protein and contain compounds called isoflavones that can help balance estrogen levels. A half-cup of edamame offers about nine grams of protein for less than 100 calories. Snack on them steamed with sea salt, or toss them into salads and stir-fries.
6. Nutritional yeast
This golden, flaky powder is a vegan favorite, but most Americans have never tried it. Just a small serving provides B vitamins, including B12, and a solid amount of protein. Mirkin notes that these nutrients are particularly important for women who follow plant-based diets or struggle with fatigue. Sprinkle it over popcorn, pasta, or roasted vegetables.
Adding these lesser-known foods to your meals doesn’t require a major overhaul. Replace part of your usual grains or snacks with these nutrient-rich options to support better digestion, balanced hormones, and sustained energy.