Once you reach your 40s, your body begins to change in ways that can impact your metabolism, your muscle tone, and your mood. What you eat can make those shifts easier to manage, but that doesn’t mean sticking to the same few “healthy” foods you’ve always relied on. Experts suggest that diversifying your diet with a greater variety of foods can lead to improvements in energy, digestion, and long-term health.
According to Sarah Mirkin, R.D.N., C.P.T., L.D., a registered dietitian nutritionist and founder of Kitchen Coach, most women in midlife don’t realize how many nutrient-dense foods they’re skipping. While staples like chicken, yogurt, and brown rice have their place, many equally healthy foods get left behind on store shelves. Let’s explore six of them.
6 overlooked foods for women over 40
These six foods pack fiber, antioxidants, omega-3s, and minerals that support hormone balance, healthy aging, and long-term vitality.
1. Quinoa
Though it’s gained some popularity, quinoa is still far less common than rice or pasta in most American kitchens. This naturally gluten-free grain provides all nine essential amino acids, making it a complete plant protein. A cup of cooked quinoa delivers around eight grams of protein, plus fiber, iron, and magnesium for better muscle and bone health. It cooks quickly and can replace rice in salads, bowls, or soups.
2. Mushrooms
Many people think of mushrooms only as a pizza topping, but they’re loaded with nutrients that benefit women’s health. They contain vitamin D, potassium, and antioxidants like selenium, which support heart and brain function. Certain varieties, like shiitake and maitake, even help strengthen the immune system. Roast them, toss them in a stir-fry, or add them to omelets.
3. Sweet potatoes
Regular potatoes may get more attention, but sweet potatoes offer extra benefits for women over 40. They’re packed with fiber, potassium, and beta carotene, which the body converts into vitamin A. This supports eye health, immunity, and skin repair. They also help regulate blood sugar thanks to their slower-digesting carbs. Bake, roast, or mash them for a filling, nutrient-rich side.
4. Oregano
This simple herb is often overlooked outside Italian dishes, but it’s rich in antioxidants that help fight inflammation and oxidative stress. Mirkin notes that herbs like oregano can be an easy way to add powerful nutrients without extra calories or sodium. Use it to season roasted vegetables, soups, or salad dressings.
5. Beans
Despite being inexpensive and versatile, beans are underused in many American diets. They’re a fantastic source of fiber and plant-based protein, which can help control appetite and stabilize blood sugar levels. Darker beans, like black or kidney beans, provide even more antioxidants and minerals like iron and magnesium. Try adding them to tacos, stews, or grain bowls for extra heart-healthy nutrients.
6. Basil
Fresh basil is packed with polyphenols, plant compounds that can help reduce inflammation and support liver and heart health. Add chopped basil to salads, soups, or whole-grain pasta to enhance both flavor and nutrition.
Swapping in quinoa for white rice, topping pasta with fresh herbs, or adding beans to your salad can go a long way toward keeping your energy steady and your heart strong after 40.