Flax, Ragi, and Dark Chocolate: Bengaluru Nutritionist Recommends Daily Superfoods for Women Over 40

Health Focus  
As women enter their 40s, they often face physiological shifts including reduced estrogen levels, slower metabolism, and declining bone density. To counter these effects, nutritionist Akanksha Agnihotri recommends incorporating three specific superfoods into daily diets. Her guidance is rooted in clinical nutrition and lifestyle medicine, aiming to promote long-term wellness through simple, sustainable choices.

Key Highlights  

• Flax seeds are rich in omega-3 fatty acids and lignans, which help regulate hormonal fluctuations and support heart health. Their fiber content also aids digestion and weight management  
• Ragi (finger millet) is a calcium-dense grain that strengthens bones and helps prevent osteoporosis. It also contains iron and amino acids, making it ideal for energy and muscle repair  
• Dark chocolate (minimum 70% cocoa) offers antioxidants and magnesium, which support mood stability, reduce inflammation, and improve cardiovascular function
   

Notable Updates  

• These superfoods are especially beneficial during perimenopause and menopause, helping manage symptoms like fatigue, joint pain, and mood swings  
• The nutritionist advises integrating them into meals via smoothies, porridges, or snacks to ensure consistency without dietary fatigue  
• Pairing these foods with regular exercise, hydration, and sleep hygiene enhances their effectiveness
   

Expert Insight  
“Food is a powerful tool for prevention and healing. Women over 40 can transform their health with small, consistent dietary changes,” says Agnihotri.

Sources: Hindustan Times, Femina India, Moneycontrol Health & Wellness, Indian Express Lifestyle