5 Spring Superfoods for Women over 40

As a woman over 45, I have got  it  a lot going on. I have hormonal teenagers clashing with my own personal roller coaster of perimenopausal hormones. I have had a rotating host of perimenopausal symptoms these last couple of years that are just so much fun; bloating, constipation, weight gain, night sweats, fatigue, insomnia, hot flashes, dry itchy skin, brittle nails, increased stress and anxiety…the list goes on. 

I am most interested in reducing my perimenopause symptoms, and reducing fatigue on my adrenal glands because I personally have noticed for me–there is a significant relationship between the state of my adrenals and increases in my symptoms. Currently, I am working on reducing the severity of my symptoms by increasing the amounts of plant based foods that I eat, and reducing the amount of sugar I consume. I also am consistently increasing my level of exercise (both types and frequency), as well as increasing both my quality and quantity of rest. I exercise more often with regular walks, lifting weights, practicing yoga, meditating, and making sure I get 8 hours of sleep every single night. I also nap. I am not ashamed to admit it.

What I am not sleeping on is superfoods and adding more whole foods to my diet. And neither should you. I eat each and every one of these super healthy veggies throughout the year. But certain ones, like asparagus, are really the best tasting in the late spring and early summers here in Vermont, where I live. And eating vegetables at their peak of freshness is not only great for optimal flavor, it’s actually when the vitamins and minerals in the foods are at their highest.  

Here is my shortlist of the five best Spring superfoods for women over 40, and the reasons why you should be adding them to your diet. 

Spinach

Eating dark, green, leafy vegetables like spinach is a fantastic way to get Vitamin A, C, & K, as well as magnesium, calcium, iron, potassium, and folate (vitamin B9) into your body. These powerhouses that I just listed are essential nutrients that women of any age need. The combination of vitamin K, magnesium and calcium slows down the deterioration of bones as we age. And vitamins A, C, and K—work together to enhance your skin’s natural radiance, and help it to heal from scars or sun damage. Dark leafy greens also help to cleanse the colon, reduce blood sugar, aid in weight loss, reduce hypertension, and aid in reducing inflammation in the gut and cellular tissues. 

Strawberries

Not only a beautiful fruit, strawberries are also an excellent source of vitamin C and manganese, and also contain some smaller amounts of folate (vitamin B9) and potassium. Strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control ( Diabetes Type 1, and 2 ). Strawberries, similar to spinach above, have anti-inflammatory properties, and consuming them may be linked to improved cognitive function, improved development and repair of healthy skin cells, which will fight premature aging and wrinkles. 

Asparagus

Asparagus is a nutrient-packed vegetable, and has a strong grassy flavor. It is a great source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. Asparagus also contains a compound called asparaptine, which helps improve blood flow and in turn helps lower blood pressure. 

This herbaceous plant-along with avocado, kale and Brussels sprouts–is a particularly rich source of glutathione, a detoxifying compound that helps break down carcinogens and other harmful compounds like free radicals. This may help slow the aging process and reduce inflammation. Asparagus is also a natural diuretic.

Rhubarb

Rhubarb, despite being humbly grown against many a Vermont backyard garage, has a pretty impressive nutritional profile–and is actually poised to become the next hot superfood–so it’s made my list!  Rhubarb is rich in antioxidants, particularly anthocyanins (which give it its red color) and proanthocyanidins. These antioxidants have anti-bacterial, anti-inflammatory, and anti-cancer properties, which help protect you from many health-related issues such as heart disease, cancer, and diabetes. Rhubarb is an excellent source of vitamin K, which is an essential vitamin for bone health and blood clotting. The vitamin A in rhubarb may also help to fight free radicals that cause skin damage and premature aging, keeping your skin looking healthy and youthful.

Radish

Radishes may not be the sexiest vegetable, but they are used in many different cuisines, from Indian chutneys and curries, to on a French Country table with fresh creamery butter and salt. Radish adds a satisfying crunch to many dishes and a sharp piquant flavor. The benefits of this superfood can be obtained by consuming not only the tuberous roots of the plant, but also the flowers, leaves and seeds. Radishes are great at detoxifying the body, helping to improve the liver and stomach functions, and are believed to help oxygenate the blood. Radishes are rich in antioxidants and minerals like calcium and potassium. Together, these nutrients help lower high blood pressure and reduce your risks for heart disease. The radish is also a good source of natural nitrates that improve blood flow. This could be beneficial for increasing blood flow to certain pleasure organs–wink, wink! 

You should give them a try and let me know how they work for you. This information could really change the reputation of radishes forever!

So there you have it. My short list of the five best spring superfoods for women over forty! I am sure you eat some of these–but maybe there is one or two on here that inspire you to integrate them back into your rotation of nutrient dense foods. If you want recipe ideas for these foods–sign up for my mailing list here–or join my Group Program for Women over 40 here. We give recipes for these, and other seasonal foods every month.