In your thirties and forties you are in the prime of your life. You will never have more natural energy – and never need it more. Strengthening your immune system is a priority as you cannot afford the time to be sick.
Essential Mediterranean powerfoods which will help maintain your immune system by providing a good supply of betacarotene and vitamin C, the B vitamins and zinc. Eat apricots, blackcurrants, citrus fruits, broccoli and peppers for betacarotene and vitamin C; sprouted seeds and goat’s or sheep’s yoghurt for B vitamins, and oats, wheatgerm, almonds, chicken livers, eggs, poultry, game and oily fish like wild salmon, sardines, mackerel and herring for B vitamins and zinc.
Extended periods of stress weakens your immune system. To reduce its effects eat complex carbohydrates, which are calming.
Drink limeflower tea with some honey in it to help you relax.
For heart health, eat high-fibre foods, oily fish and vegetable proteins such as millet, buckwheat and beans. Opt for foods rich in betacarotene and vitamin C, such as cantaloupe melon and dark green leafy vegetables.
Eat plenty of onions and garlic. Use cold-pressed olive oil on salads. Cut down on animal fats, salt refined carbohydrates and alcohol.
Women who suffer from PMS (pre-menstrual syndrome) may help counteract its effects, fight cravings for sugar and chocolate, and instead choose sweet fruits such as grapes and melon, or dried fruit and almonds.
Increase your intake of vitamin B6 from oily fish, wholegrain cereals and bananas. You will need more zinc and magnesium from pumpkin seeds, chickpeas, kidney beans, liver, shellfish and mackerel. Minimise alcohol and caffeine.
Strong bones need calcium and the vitamin D (from sunlight) that is needed for its absorption.
Eat at least three of the following each day for calcium: cabbage, celery, spinach, turnips, dried fruits, seeds, nuts, brown rice, buckwheat, chickpeas, herring, sardines (including the bones), tuna, eggs, low-fat goat’s cheese, or goat’s / sheep’s yoghurt.
Foods For The Thirties And Forties
Almonds: Good source of protein, unsaturated fats, zinc, magnesium, potassium, iron and some B vitamins.
Celery: Good nerve tonic used by herbalists. Its diuretic properties have been known for centuries; eat it to reduce fluid retention around period time.
Cheese: Good source of protein, calcium and phosphorous, as well as vitamin A, B vitamins and some vitamins D and E. Feta, cottage and curd cheese (anari, mizithra, ricotta) are low in fats.
Grapes: Easy to digest, high in natural sugars and vitamin C, grapes provide powerful antioxidant flavonoids – the unique plant chemicals that help protect the body against many diseases.
Melons: Are rich sources of betacarotene.
Sage: A powerful healing and antiseptic herb.
Sardines: Rich in protein, vitamins D and B12, calcium, iron and zinc – every woman’s friend.
Sprouted Seeds: A source of protein, B vitamins and minerals that you can grow on your windowsill.