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7 Signs Your Body May Need More Magnesium

Never ignore these warning signs.

FACT CHECKED BY Christopher Roback
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FACT CHECKED BY Christopher Roback

Are you dealing with the side effects of low magnesium? “Magnesium is an essential mineral in our diet. It is found in every cell in your body. It plays a critical role in hundreds of biochemical reactions that support many body functions, like protein creation, muscle and nerve function, converting food into energy and metabolism,” according to Nebraska Medicine University Health Center. A magnesium deficiency can lead to many unpleasant side effects. Here are 7 signs your magnesium levels are too low.


Fatigue

Young hooded Man outdoor have irritation of eye, itchy and dry. Sportsman have Allergic reaction on jogging and sensitive eyes. Copy spaceShutterstock

Fatigue is a common symptom of magnesium deficiency. "If a person's magnesium levels remain low for long periods of time, they're considered deficient," Dr. Shelby Payne tells Houston Methodist On Health. "Identifying and correcting this is important since a deficiency is usually a sign that something else is going on, which is usually an underlying health issue that needs to be addressed."

Muscle Cramps

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

Muscle cramps could be related to low magnesium levels. Regular blood work doesn’t usually check for magnesium levels. “These day-to-day symptoms can be very vague, so that's where blood work is needed to determine whether magnesium levels are actually low,” Dr. Payne says.

RELATED: I Lost 30 Pounds While Walking Every Day For 30 Minutes

Nausea

handsome man feeling sick after the party put his head in toillet and vomit. Strong headachesShutterstock

Nausea could be connected to low magnesium in the body. “Ultimately, making sure your body is getting enough magnesium not only helps you maintain good health in general, it also may help you manage stress, migraines or muscle aches and pains,” Naoki Umeda, MD, tells the Cleveland Clinic.

Constipation

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Constipation is a common symptom of magnesium deficiency. "Once we find the primary reason for a person's low magnesium levels, whether it's IBD, a medication the person is taking or something else, treating or managing the underlying issue often resolves the deficiency," says Dr. Payne.

RELATED: The 9 Habits that Accelerate Aging

Heart Palpitations

Close-up photo of a brunette woman who is sitting on a couch with her eyes closed and her left hand touching her heart area.Shutterstock

Heart palpitations could be related to magnesium deficiency—but always check with a doctor to make sure that’s what the cause might be. “Magnesium deficiencies can be hard to diagnose, partly because many of the initial symptoms could indicate a wide variety of other health issues,” says Dr. Umeda. “And some people may not have any symptoms at all.”

Loss of Appetite

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Loss of appetite could be connected to magnesium levels. “Magnesium plays an important role in moving calcium and potassium through your body,” Andrew Robert Eckert, DO, tells UPMC HealthBeat. “These minerals all help your nerves, muscles, and heart to function properly. A serious magnesium deficiency can lower these minerals’ levels in your body. This can lead to the development of conditions such as hypocalcemia (low calcium levels) and hypokalemia (low potassium levels).”

RELATED: #1 Best Cardio Tip For People Over 40

Stiffness

young sporty woman shoulder pain from workout in the gymShutterstock

Muscle stiffness could also be a sign of low magnesium levels. “You may need magnesium supplements, medications, or fluids to improve your magnesium levels,” says Dr. Eckert. “Many multivitamins and dietary supplements contain forms of magnesium that are easy for the body to absorb.”

💪🔥Body Booster: Magnesium deficiency can be dangerous, so talk to a doctor about any concerns.

More For You

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FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

Are you dealing with the side effects of low magnesium? “Magnesium is an essential mineral in our diet. It is found in every cell in your body. It plays a critical role in hundreds of biochemical reactions that support many body functions, like protein creation, muscle and nerve function, converting food into energy and metabolism,” according to Nebraska Medicine University Health Center. A magnesium deficiency can lead to many unpleasant side effects. Here are 7 signs your magnesium levels are too low.


Fatigue

Young hooded Man outdoor have irritation of eye, itchy and dry. Sportsman have Allergic reaction on jogging and sensitive eyes. Copy spaceShutterstock

Fatigue is a common symptom of magnesium deficiency. "If a person's magnesium levels remain low for long periods of time, they're considered deficient," Dr. Shelby Payne tells Houston Methodist On Health. "Identifying and correcting this is important since a deficiency is usually a sign that something else is going on, which is usually an underlying health issue that needs to be addressed."

Muscle Cramps

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

Muscle cramps could be related to low magnesium levels. Regular blood work doesn’t usually check for magnesium levels. “These day-to-day symptoms can be very vague, so that's where blood work is needed to determine whether magnesium levels are actually low,” Dr. Payne says.

RELATED: I Lost 30 Pounds While Walking Every Day For 30 Minutes

Nausea

handsome man feeling sick after the party put his head in toillet and vomit. Strong headachesShutterstock

Nausea could be connected to low magnesium in the body. “Ultimately, making sure your body is getting enough magnesium not only helps you maintain good health in general, it also may help you manage stress, migraines or muscle aches and pains,” Naoki Umeda, MD, tells the Cleveland Clinic.

Constipation

Door handle open to toilet can see toiletShutterstock

Constipation is a common symptom of magnesium deficiency. "Once we find the primary reason for a person's low magnesium levels, whether it's IBD, a medication the person is taking or something else, treating or managing the underlying issue often resolves the deficiency," says Dr. Payne.

RELATED: The 9 Habits that Accelerate Aging

Heart Palpitations

Close-up photo of a brunette woman who is sitting on a couch with her eyes closed and her left hand touching her heart area.Shutterstock

Heart palpitations could be related to magnesium deficiency—but always check with a doctor to make sure that’s what the cause might be. “Magnesium deficiencies can be hard to diagnose, partly because many of the initial symptoms could indicate a wide variety of other health issues,” says Dr. Umeda. “And some people may not have any symptoms at all.”

Loss of Appetite

Unhappy Woman refusing to Eat her Pizza Dish in a Restaurant. Disgruntled customer not liking the meal sending it backShutterstock

Loss of appetite could be connected to magnesium levels. “Magnesium plays an important role in moving calcium and potassium through your body,” Andrew Robert Eckert, DO, tells UPMC HealthBeat. “These minerals all help your nerves, muscles, and heart to function properly. A serious magnesium deficiency can lower these minerals’ levels in your body. This can lead to the development of conditions such as hypocalcemia (low calcium levels) and hypokalemia (low potassium levels).”

RELATED: #1 Best Cardio Tip For People Over 40

Stiffness

young sporty woman shoulder pain from workout in the gymShutterstock

Muscle stiffness could also be a sign of low magnesium levels. “You may need magnesium supplements, medications, or fluids to improve your magnesium levels,” says Dr. Eckert. “Many multivitamins and dietary supplements contain forms of magnesium that are easy for the body to absorb.”

💪🔥Body Booster: Magnesium deficiency can be dangerous, so talk to a doctor about any concerns.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you experiencing unexplained fatigue, brittle nails, or slow-healing wounds? Your body might be waving red flags about protein deficiency. Dr. Jin W. Sung, a prominent health expert with nearly 500,000 YouTube subscribers, reveals seven critical signs that could indicate you're not getting enough protein. Understanding these signals could be the key to unlocking better health, stronger immunity, and improved overall wellness. Read on to discover if your body is trying to tell you something important.

The Hidden Language of Protein Deficiency: 7 Warning Signs

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"Most people don't realize how many different ways their body signals protein deficiency," says Dr. Sung. These seven key signs can help you identify if you're getting enough protein in your diet. Pay attention if you experience any of these symptoms, especially in combination.

Sign #1: Struggling to Build or Maintain Muscle

Strong sporty fit woman in yellow tank top flexing bicep muscle over gray studio background.Shutterstock

"Muscle loss or inability to gain muscle despite working out is a major red flag," warns Dr. Sung. If you're hitting the gym regularly but not seeing results, or noticing muscle weakness despite regular activity, your protein intake might be insufficient. For optimal muscle health, Dr. Sung recommends 1.2 to 1.4 grams of protein per kilogram of body weight daily, with athletes needing up to 2 grams per kilogram.

Sign #2: Brittle Hair and Weak Nails

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Notice your hair breaking easily or nails becoming increasingly brittle? Dr. Sung explains that these changes often signal protein deficiency, as hair and nails are primarily made of protein. Regular monitoring of your protein intake is crucial for maintaining strong, healthy hair and nails.

Sign #3: Slow-Healing Wounds

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"When you get a cut and it doesn't heal well or in the expected time frame, that's a clear sign," Dr. Sung notes. Protein plays a crucial role in tissue repair and wound healing. If small cuts or bruises take longer than usual to heal, your body might need more protein to support its repair processes.

Sign #4: Weakened Immune System

Senior beautiful woman sitting sick on sofa at home. He coughs, covers his mouth with his hand, holds his chest. Feels pain, suffers from asthma, allergies, flu, cold.Shutterstock

"These people will be more prone to infection or become currently sick," Dr. Sung explains about protein-deficient individuals. If you're catching every cold that comes around or infections seem to linger, your immune system might be struggling due to inadequate protein intake.

Sign #5: Sleep Issues and Mood Changes

Tired woman lying in bed can't sleep late at night with insomnia. Asian girl with funny face sick or sad depressed sleeping at home.Shutterstock

Experiencing anxiety, depression, or insomnia? According to Dr. Sung, these could be unexpected signs of protein deficiency. Studies show that protein is essential for producing neurotransmitters that regulate mood and sleep patterns.

Sign #6: Bone Health Concerns

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"People don't realize it's not just calcium and minerals in the bone. There's protein amino acids too," Dr. Sung emphasizes. If you're concerned about bone density or have been diagnosed with osteoporosis, increasing your protein intake might be crucial for maintaining bone health.

Sign #7: Constant Hunger and Cravings

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While not directly quoted by Dr. Sung, research shows that inadequate protein intake can lead to increased hunger and cravings. Dr. Sung's recommended protein intake of 1.2 to 1.4 grams per kilogram of body weight can help maintain satiety and reduce unnecessary snacking.

Understanding Your Protein Needs

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Dr. Sung breaks down the numbers clearly: "A 150-pound person needs at least 81.6 to 95.2 grams of protein per day for optimal health." For those with health challenges, he recommends increasing intake to 1.6 grams per kilogram of body weight, while athletes might need up to 2 grams per kilogram.

How to Check for Protein Deficiency

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"Simple tests like CBC with CHE can show you if you have protein deficiencies," explains Dr. Sung. Key markers include BUN (should be 10-16), globulin (2.4-2.8), and hemoglobin levels. If you're experiencing any of the seven signs, consider asking your healthcare provider about these tests.

Solutions for Better Protein Absorption

gut,tummy,health,Woman,Holds,Intestines,In,Her,Palms.,Gastrointestinal,Tract.,Intestinal,TractShutterstock

Dr. Sung emphasizes that it's not just about eating more protein – it's about proper absorption too. "If you have hypochlorhydria or low stomach acid issues, you definitely want to increase hydrochloric acid along with some digestive enzymes to break down your protein appropriately," he advises. Consider protein-rich diets like ketogenic, paleo, or carefully planned vegetarian diets, depending on your specific needs and restrictions. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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FACT CHECKED BY Alek Korab
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We've consulted with our team of licensed nutritionists and dietitians to bring you informed recommendations for food products, health aids and nutritional goods to safely and successfully guide you toward making better diet and nutrition choices. We strive to only recommend products that adhere to our philosophy of eating better while still enjoying what you eat.

The most popular supplement in America isn’t Vitamin C or a multivitamin—it’s Vitamin D. Vitamin D regulates your calcium levels, vital for healthy bones, and facilitates normal immune system function. So how do you know if you need it too? “Lack of vitamin D is not quite as obvious in adults,” says the Cleveland Clinic. “Signs and symptoms might include” the following.


You Might Feel Fatigue

Female office worker in glasses rubbing tired eyes, exhausted from overworking, sitting at workplace in office.Shutterstock/Prostock-studio

“Vitamin D deficiency is frequent and has been associated with fatigue and other unspecific symptoms including headache, musculoskeletal pain and weakness, depression, and impaired cognitive performance,” says one study published in Medicine. “Vitamin D treatment significantly improved fatigue in otherwise healthy persons with vitamin D deficiency.”

You Might Feel Bone Pain

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“Vitamin D status influences musculoskeletal health,” says one study published in Musculoskeletal Medicine. “Low vitamin D levels may lead to clinical manifestations, including bone pain, muscle weakness, falls, low bone mass, and fractures, with subsequent diagnoses of osteomalacia, osteoporosis, and myopathy.”

RELATED: Studies Show These are Proven Ways to Lose Visceral Fat

You Might Feel Muscle Weakness, Muscle Aches, or Muscle Cramps

Tired woman feeling neck pain, massaging tense muscles, suffering from chronic shoulder back ache.Shutterstock/fizkes

“Vitamin D is increasingly recognized to play an important role in normal muscle function,” say the authors of one study published in Bone Reports. “Low vitamin D status is associated with an increased risk of falls and proximal weakness. Since vitamin D deficiency is very common, and the signs are non-specific, it is important to maintain a high index of suspicion of vitamin D deficiency in patients with muscle pain and weakness.”

You Might Have Mood Changes, Like Depression

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“Depression in its own right is a disabling condition impairing all aspects of human function,” say the authors of a study in Issues in Mental Health Nursing. “In persons with a chronic medical disease, depression often makes the management of chronic illness more difficult. Recently, vitamin D has been reported in the scientific and lay press as an important factor that may have significant health benefits in the prevention and treatment of many chronic illnesses. Most individuals in this country have insufficient levels of vitamin D. This is also true for persons with depression as well as other mental disorders.”

If You’re a Child, You Could Get Rickets

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“Severe lack of vitamin D causes rickets, which shows up in children as incorrect growth patterns, weakness in muscles, pain in bones and deformities in joints,” says the Cleveland Clinic. “This is very rare. However, children who are deficient in vitamin D can also have muscle weakness or sore and painful muscles.”

RELATED: 25 Ways to Not Look Older After 50, Say Experts

What to Do if You Fear You Have a Vitamin D Deficiency

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“Your doctor can order a blood test to measure your levels of vitamin D,” says the Cleveland Clinic. “There are two types of tests that might be ordered, but the most common is the 25-hydroxyvitamin D, known as 25(OH)D for short. For the blood test, a technician will use a needle to take blood from a vein. You do not need to fast or otherwise prepare for this type of test.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Ever feel exhausted despite getting enough sleep? Notice your workouts taking longer to recover from? These could be your body's way of saying you need more protein. While severe protein deficiency is rare in developed countries, even mild insufficiency can impact your daily life and long-term health.


As a holistic health expert and former Olympic athlete, Dr. Sten Ekberg brings a unique perspective to nutrition and wellness. With his background in functional medicine and chiropractic care, combined with his experience as a Swedish national record holder in decathlon, he helps people understand their body's signals and optimize their health through proper nutrition.

Here are the key signs that might indicate you need more protein in your diet.

Your Muscles Are Sending Warning Signals

Runner leg injury painful leg. Man massaging sore calf muscles during running training outdoor from pain.Shutterstock

"Muscle-related issues are often the first sign of protein deficiency," says Dr. Ekberg in his post. He explains that weakness, slow recovery after workouts, and muscle cramps can all indicate low protein levels. "Your muscles are primarily made of protein. Without enough, you can't repair muscle fibers or regulate electrolytes properly, which can lead to cramping."

Wounds Take Longer to Heal

Woman sitting on a sofa examines a bruise on her leg.Shutterstock

Protein plays a crucial role in healing. "Most tissue in your body is made up of protein," Dr. Ekberg notes. "When you're low on protein, wound healing can slow significantly because your body lacks the building blocks for repair."

Your Hair, Nails and Skin Are Suffering

Millennial girl with hair loss problem looking in mirror at homeShutterstock

"Keratin and collagen are the two main proteins that keep your hair, nails, and skin healthy," Dr. Ekberg explains. "Without adequate protein intake, your body can't produce enough of these structural proteins." Watch for weak, brittle nails, thinning hair, and dry, flaky skin – all potential signs of protein deficiency.

RELATED:Woman Lost 20 Pounds Without Doing Cardio: Here Are 9 Things She Did Instead

Digestive Issues Are Becoming Common

An elderly woman is sitting on the sofa at home, holding her stomach with her hands. Feels the pain of internal organs, indigestion, poisoning, menstrual pain.Shutterstock

Most people don't realize that digestion relies heavily on protein. "Every digestive enzyme in your body is made from protein," Dr. Ekberg points out. "From the amylase in your mouth to the enzymes in your intestines, protein deficiency can compromise your entire digestive process."

You're Getting Sick More Often

Sick woman with headache sitting under the blanketShutterstock

"Your immune system depends heavily on protein," Dr. Ekberg emphasizes. "Antibodies that fight infection are actually large protein molecules. When you're low on protein, your body struggles to produce enough antibodies and white blood cells to maintain strong immunity."

Your Hormones Feel Out of Balance

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Dr. Ekberg notes that many essential hormones – including insulin, growth hormone, and thyroid-stimulating hormone – are made of protein. "When protein levels drop, hormone production can be disrupted, affecting everything from your metabolism to your stress response."

Fatigue Has Become Your New Normal

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"Protein deficiency can cause fatigue in two ways," Dr. Ekberg explains. "First, hemoglobin, the protein that carries oxygen in your blood, may decrease, leading to anemia. Second, the enzymes that regulate energy production require protein to function properly."

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Brain Fog Is Affecting Your Focus

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Mental clarity can suffer when protein is low. "Your brain relies on protein-based neurotransmitters to function properly," says Dr. Ekberg. "Without enough protein, you might experience brain fog, difficulty concentrating, and mood changes."

Your Bones and Joints Are Weakening

Female runner knee injury and pain.Shutterstock

"Many people are surprised to learn that bone is 30% protein," Dr. Ekberg reveals. "The protein matrix must be strong before calcium can properly mineralize it. Low protein intake can lead to weaker bones and joint problems over time."

You're Experiencing Fluid Retention

Swollen feets because water retention in the bodyShutterstock

"Albumin, the most abundant protein in your blood, helps maintain proper fluid balance," Dr. Ekberg explains. "When protein levels drop, fluid can leak into surrounding tissues, causing swelling and puffiness, particularly around the ankles and knees."

How Much Protein Do You Really Need?

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The daily protein requirement varies based on age, weight, and activity level. While the basic recommended dietary allowance is 0.8 grams of protein per kilogram of body weight, many experts now suggest this might not be enough, especially for older adults. Dr. Michelle Oppezzo, a nutrition expert, recommends "between 1.2 to 1.6 grams per kilogram of body weight for adults over 50, which is roughly double the federal recommendation." This higher intake helps maintain muscle mass and overall health as we age.

RELATED:12 Everyday Food Swaps That Helped This Mom Drop 120 Pounds Without Feeling Hungry

Optimizing Your Protein Intake

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Getting enough protein isn't just about the total amount – timing matters too. "Aim for 0.4 grams of protein per kilogram of body weight at each meal," Dr. Oppezzo advises. For a 165-pound person, this translates to about 30 grams of protein per meal. Research supports spreading protein intake across three daily meals, with 25-30 grams of high-quality protein at each sitting for optimal muscle health and nutrition.

Remember, while these signs might indicate protein deficiency, they could also stem from other causes. If you're experiencing any of these symptoms, consult with a healthcare provider for proper diagnosis and treatment. Focus on incorporating a variety of protein-rich foods into your diet and consider your individual needs based on your age, activity level, and overall health status. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

FACT CHECKED BY Christopher Roback
Fact-Checked

Our content is fact checked by our senior editorial staff to reflect accuracy and ensure our readers get sound information and advice to make the smartest, healthiest choices.

We adhere to structured guidelines for sourcing information and linking to other resources, including scientific studies and medical journals.

If you have any concerns about the accuracy of our content, please reach out to our editors by e-mailing editors@bodynetwork.com.

You might be excited that you are losing weight, but are you really losing the right kind? Autumn Bates (@autumbates) is a Clinical Nutritionist with a Master's in Nutrition Human Performance. She is also a social media influencer with hundreds of thousands of followers, known for revealing tips on healthy eating, weight loss, and intermittent fasting. In a recent social media post, Autumn revealed “the seven clear signs that you're probably burning muscle and not body fat.”


It’s Important to Lose Body Fat, Not Muscle Mass

“When looking to achieve a weight loss goal, we should always be focused on losing body fat while not losing any or very little muscle mass. When we lose muscle, it results in a slower metabolism and becoming more carb-sensitive, making it a lot easier to regain the weight that we just lost. Not to mention, it just makes us less metabolically healthy,” Autumn says in the video.

There Are 7 “Clear Signs”

“It's super important you know the signs of when you're actually losing muscle so that you can shift gears and make changes asap. So I'm going to share these seven clear signs that you're losing muscle and not fat,” Autumn continues.

Sign 1: You Are Gaining Body Fat

Slim attractive young man using fat caliper to measure bodyfat on waist line.Shutterstock

The first sign is that you're gaining body fat. “Now, it is actually possible to lose weight while still gaining body fat so that the scale could be going down, but you could actually be gaining body fat. That's why it's really important actually to measure the right thing,” Autumn says. “I never recommend just using the scale.”

Use the Right Measurements, Like InBody

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“You want to use measurements that actually track body fat as well as muscle mass. My favorite option is the InBody. It actually breaks down body fat and muscle mass in pounds as well as percentages. So you can actually see where that weight loss or weight gain is coming from because if you're gaining weight, but if it's all from muscle, that's actually a good thing,” Autumn says.

If You Are Losing Muscle While Gaining Fat, Your Metabolism Is Slowing Down

A woman using a body fat scale at the gymShutterstock

“The body's going to be stronger. You're going to have a healthier metabolism, and overall, you're actually making progress toward body recomposition. But if you're losing muscle while gaining body fat is actually making it so the metabolism is slower, you're in a less healthy metabolic state, and you're much more likely to gain back the weight that you lost,” Autumn points out.

You Can Also Use a Tape Measure

Smiling Woman Measuring body With Tape Standing In Front Of Mirror At Home. Beautiful fitness woman measuring butt in front of mirror in living room after fitness marathon. Selective Focus.Shutterstock

“You could also use a tape measure, which is a better form of measurement than just a typical scale,” she says. “The InBody can often be found at a gym, or sometimes you can find at a local health food store.”

Sign 2: You Are Losing Muscle Mass

“The second is that you're losing muscle mass,” Autumn continues. “This is what happens when you simply just eat less without actually paying attention to the right types of foods to help hold onto muscle mass. So if you're using the typical eat less, move, more strategy of just calorie restriction and doing a lot of cardio or just a lot of movement in general, this is the common outcome.”

This Happens When You Drop Your Calories, and You Don’t Exercise

Close Up Of Woman Looking At Calorie Counting App On Mobile Phone At HomeShutterstock

“Let's say you're focused on just counting calories, reducing calories, and you drop down to 1600 calories. You start to lose weight on the scale, and so you think you're making progress, but then suddenly, you hit a plateau. So you think, okay, I need just to eat a little bit less. So you drop your calories by another 200. You break through that plateau, and you start to lose weight again, just on the scale. Then you plateau again, and you can see how this process repeats itself. So, in order to continue seeing results, you have to keep eating less and less and less, but if you're actually keeping track of the right measurements, you would see that that weight loss was coming from muscle and not body fat, or at least largely from muscle, which is why you had to keep eating less and less and less in order to achieve or maintain those results,” Autumn says.

Muscle Mass Prevents This From Happening

Young cauciasian fitness woman wearing sport clothes training outdoors eating healthy banana and showing proud arm muscle.Shutterstock

When we have more muscle mass, it actually gives us a lot more flexibility with the types of foods we can be eating to help support our goals or even maintain our goals, and it helps to prevent this issue of having to eat less and less and less in order to achieve those goals.

Sign 3: You’re Feeling Exhausted After Working Out

Young woman taking a break from exercise outdoors. Fit young female athlete stopping for rest while jogging along the river.Shutterstock

The third sign is that you're feeling exhausted after a workout. “This is actually a big sign of overtraining, and one of the results of overtraining is actually losing muscle mass,” Autumn says.

This Happens From Overtraining

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“Good high-quality training that's well structured should make you feel more energized for the day and not totally wiped out. When you're in a state of overtraining, it's really common to either go into the workout feeling burnout or to come out of the workout feeling burnout, whichever it is. You shouldn't be feeling excessively burnt out after the workout,” Autumn says.

A Lot of People Don’t Know They Are Overtraining

Blonde young woman give up workout in gym, fail.Shutterstock/sakkmesterke

“What's tricky about this one is a lot of people don't think they fall into this category because maybe they're not working out every single day, and so they assume that there's no way they could be overtraining. But a lot of people actually fall into this trap of overtraining because they don't consider the other stressors in their life over training results because we don't have enough time to recover from stressors. Typically, we would just think of the stressor coming from exercise, but it can come from other stressors as well. Like for example, if you stand a lot at work, that is a big stressor on the body, or if you're eating a really poor diet, that is also a stressor on the body, or if you have just a lot of mental or emotional stress, again, another stressor on the body,” says Autumn.

Make Sure to Give Your Body Rest and Repair

“So if you're not getting adequate rest and repair from your workouts while also accounting for the other stressors in your body, whether it be physical or mental, this can also lead to a state of overtraining. And the horrible irony of it is that from the state of overtraining, you start to see the reverse of what you're actually trying to achieve. You start to see muscle being lost as well as body fat increasing. So a lot of people try to overcorrect the wrong direction and add in more workouts, which is actually just making the problem worse,” Autumn says.

Sign 4: You Are Feeling Weaker

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The fourth sign is that you're feeling weaker. “This really goes along with the overtraining. If you find that with your workouts you can no longer do the same intensity or you're not progressing with your workouts, but instead maybe you're actually regressing, then you're probably losing muscle mass,” Autumn says.

RELATED: 7 Healthiest Foods You Need in Your Diet Every Day

You Can’t Lift the Weights You Used to Be Able To

,Dumbbells,,,Rack,hym,weights, fitness, exerciseShutterstock

“So if maybe in the past you're able to use 15-pound dumbbells, but now you can only use like 12 or 10-pound dumbbells, and that is a huge red flag, you should be getting progressively stronger when you're actually maintaining or even increasing muscle mass a bit and not getting weaker,” she explains.

Sign 5: You Aren’t Sleeping Well

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“The fifth is you're getting poor sleep, and specifically, you're getting poor sleep all of a sudden. Like if you've always had poor sleep, there could be other issues going on, like you don't have a good bedtime routine or maybe some nutrient deficiencies,” Autumn says.

If You Aren’t Eating Enough, You Could Be Having Cortisol Spikes and That Can Disrupt Sleep Hormones

“But if suddenly, especially if you are on some type of body recomposition journey, you're noticing that you're not getting great sleep or you're waking up throughout the night, this is also another huge red flag because when you're not eating enough to help support body recomposition and therefore could be losing muscle mass, this can result in cortisol spikes throughout the day,” Autumn says. “That can disrupt our sleep hormone melatonin, which makes it much more likely that you're going to have either restless sleep or wake up often throughout the night. If, instead, you're getting deep, high-quality sleep every single night, then this is a good sign that you probably are on the right track.”

Sign 6: You Are Feeling Cold All the Time

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The sixth sign is that you're feeling cold all the time, “especially again, if this is a sudden change,” Autumn says. “When we aren't eating enough to support our body's needs during body recomposition, this can lead to the body having difficulties with regulating internal temperatures, plus having muscle mass actually helps to keep us warm. It's a big portion of actually regulating our body temperature. So if you're losing muscle mass, it's getting harder for the body to actually maintain a consistent body temperature and therefore could result in you feeling colder more often, especially when other people aren't feeling very cold.”

RELATED: I Lost 100 Pounds by Walking Every Day: Here Are My Hacks

Sign 7: You Are Losing Motivation

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“The seventh clear sign is that you're just losing motivation in general or you have low energy levels. We need proper fuel and a well-functioning metabolism in order to have good energy levels and feel good throughout the day,” Autumn says.

A Slowing Metabolism Results in Lower Energy Levels

“On the flip side, a slowing metabolism as a result of losing muscle mass can result in lower energy levels or feeling sluggish or unmotivated again, especially if this is a sudden change. If usually you're somebody who's highly energized, highly motivated, and suddenly you're just feeling really sluggish and not feeling motivated for work or your workouts or things that usually you would be motivated for, then this is a very big red flag that you need to take note of,” Autumn concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

10 Foods That Secretly Burn Fat After 40
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Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Let's face it—hitting 40 comes with some unwelcome surprises for most of us. Suddenly, those extra pounds seem to appear out of nowhere, and the weight loss strategies that worked in your 30s just don't cut it anymore. But before you throw in the towel, here's some good news: certain foods can actually help kick your metabolism back into gear.

We've dug into the latest research from top medical institutions and talked to leading experts to uncover the foods that can help you burn fat after 40. No fad diets or miracle pills—just real, science-backed nutrition that works.

Why Your Body Changes After 40 (And What to Do About It)

Unhealthy overweight Asian fat woman catching on her big belly and arm close up, woman concerned about her fat and body shape problem.Shutterstock

"It doesn't matter what you've always done before—that doesn't fly anymore," saysDr. Monica Christmas, who runs the menopause program at University of Chicago Medicine. She's seen countless patients struggle with the same story. "When your hormone levels drop, your body starts losing muscle, and that means you're burning fewer calories even at rest."

Dr. Robert Creel from Cleveland Clinic puts it bluntly: "Your muscles are like engines that burn fuel. The more muscle you have, the more calories you burn just sitting on your couch." After 40, maintaining that engine becomes job number one.

Ready to refuel your body's fat-burning potential? Let's dive into the foods that can help.

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

1. Lean Proteins

A close-up shot of a grilled salmon fillet on a hot BBQ grill. The fish is seasoned and cooked to perfection, with a crispy skin and juicy flesh. For your background business, poster, wallpaper​Lean ProteinShutterstock

Think of protein as your body's ultimate fat-fighting fuel. Chicken, fish, lean beef, tofu—they all help preserve precious muscle mass that naturally diminishes after 40.

Here's something fascinating from Harvard researchers: your body burns 15-30% of protein calories during digestion, compared to just 5-10% for carbs and a measly 0-3% for fats. That extra calorie burn happens automatically, just by choosing protein-rich foods.

Dr. Roger Blumenthal from Johns Hopkins Medicine loves to remind his patients: "Your muscles are literally the engines that burn calories in your body. Feed them right, and they'll work for you around the clock."

How to enjoy it: Start your day with eggs and veggies, grab a grilled chicken salad for lunch, or try a palm-sized portion of wild salmon for dinner. Aim for 25-30 grams of protein at each meal to keep your metabolism humming.

2. Greek Yogurt

Serving of Yogurt with Whole Fresh Blueberries and Oatmeal on Old Rustic Wooden Table. Closeup Detail.

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That creamy container of Greek yogurt in your fridge? It's actually a secret weapon against stubborn fat. With double the protein of regular yogurt and a healthy dose of probiotics, it's a one-two punch for your metabolism.

Dietitians at the Cleveland Clinic have found that the probiotics in yogurt help balance gut bacteria—which might be even more important after 40, when digestive efficiency naturally declines. Plus, the calcium in Greek yogurt has been linked to lower levels of belly fat, which becomes more of an issue with age.

How to enjoy it: Skip the sugary flavored versions and go for plain. Add a drizzle of honey and berries for a satisfying snack, use it as a sour cream replacement, or blend it into smoothies for a protein boost.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

3. Fatty Fish

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Salmon, mackerel, and sardines aren't just delicious—they're packed with omega-3 fatty acids that fight the inflammation that often increases after 40.

Scientists at the NIH discovered something remarkable: omega-3s can increase your resting metabolic rate by up to 14% and boost fat burning during exercise by a whopping 27%. Talk about a winning combination.

"When we look at heart health after 40, fatty fish really shines," says a cardiologist at Johns Hopkins Medicine. "The same omega-3s that protect your heart are also helping reduce that internal inflammation that makes weight loss so difficult in midlife."

How to enjoy it: Aim for two servings of fatty fish weekly. Try simple grilled salmon with lemon or sardines on whole-grain toast for lunch, or add mackerel to your favorite salad.

4. Whole Grains

Boiled quinoa in white bowl on brown wooden table​30. QuinoaShutterstock

Forget what you've heard about cutting all carbs. Your body after 40 still needs them—just the right kind.

Researchers at Cleveland Clinic found something surprising when they studied whole grains in people under 50: those eating whole grains instead of refined ones had three times better blood pressure readings. That's huge for metabolic health, which directly impacts how well you burn fat.

"Whole grains provide steady energy without the crashes," explains a nutrition researcher at Cleveland Clinic. "After 40, those energy crashes can trigger stress hormones that promote fat storage, especially around the middle."

How to enjoy them: Start your day with steel-cut oats, swap white rice for brown or quinoa, and choose whole grain bread with at least 3 grams of fiber per slice.

5. Eggs

Avocado toast with poached egg on a wooden board. Breakfast concept.​Don’t Skip BreakfastShutterstock

Eggs have made a major comeback in nutrition circles, and for good reason. They're nature's perfect little package of high-quality protein, vitamin D, and choline—a nutrient that helps your body burn fat and is often lacking in our diets.

Research from the University of Connecticut found something interesting: people who eat eggs for breakfast naturally eat fewer calories throughout the day. The protein and healthy fats keep hunger hormones in check—a major win when battling age-related weight gain.

How to enjoy them: A two-egg breakfast with veggies and a slice of whole-grain toast makes a perfect metabolism-boosting morning meal. Hard-boiled eggs also make great portable snacks when you need something satisfying on the go.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

6. Legumes

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Lentils, black beans, and chickpeas might not be the sexiest foods in your kitchen, but they pack a one-two punch against age-related weight gain: fiber and protein.

Harvard researchers have found that this combination helps stabilize blood sugar—crucial after 40 when insulin resistance becomes more common. When your blood sugar stays steady, you avoid the energy crashes that lead to cravings and overeating.

How to enjoy them: Toss chickpeas into your salad, add lentils to soups, try bean-based pasta, or whip up a quick lunch of black bean and avocado wrap.

7. Green Tea

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Green tea isn't just a soothing ritual—it's loaded with compounds that give your metabolism a gentle nudge in the right direction.

NIH research shows that the catechins and caffeine in green tea work together to boost metabolism beyond what caffeine alone can do. While no single food or drink works miracles, green tea drinkers consistently show better results in weight management studies.

How to enjoy it: Replace your afternoon coffee with green tea, or start your morning with a cup. For maximum benefits, brew your own rather than buying bottled versions with added sugar.

8. Nuts and Seeds

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"They're calorie-dense, but that doesn't mean you should avoid them," says Harvard Health about nuts and seeds. In fact, people who regularly eat nuts tend to be leaner than those who don't—seemingly contradicting their high calorie count.

The protein, fiber, and healthy fats in almonds, walnuts, and flaxseeds create the perfect satisfied feeling that helps prevent overeating. Plus, they require more energy to digest than many other snacks.

How to enjoy them: Stick to about 1/4 cup (a small handful) daily. Add a tablespoon of ground flaxseeds to your morning smoothie, sprinkle chopped walnuts on your salad, or grab a small handful of almonds for an afternoon snack

RELATED:20 Superfoods for People Over 50

9. Leafy Greens

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You've heard it your whole life: eat your greens. After 40, this advice becomes even more crucial.

"When we look at the most successful weight managers after midlife, high vegetable intake is always a common factor," notes a dietitian at Mayo Clinic. "The fiber fills you up, the nutrients support metabolism, and the volume satisfies hunger cues—all with minimal calories."

How to enjoy them: Start meals with a simple salad, add spinach to smoothies (you won't taste it), wrap sandwich fillings in large lettuce leaves instead of bread, or roast kale with a little olive oil for a crunchy snack.

10. Water

Detox water with sliced cucumber in a drinking glass

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It sounds too simple to be true, but researchers at the University of Utah discovered that properly hydrated people burn more calories than those who are even slightly dehydrated. In fact, dehydration can slow metabolism by as much as 3%—and many of us walk around mildly dehydrated without even realizing it.

After 40, our thirst signals often become less reliable, making conscious hydration even more important.

How to enjoy it: Start the day with a full glass of water, keep a refillable bottle with you, add fruit slices or herbs for natural flavor, and eat water-rich foods like cucumber, watermelon, and strawberries.

Putting It All Together: Your After-40 Eating Strategy

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Here's what Dr. M. Regina Castro from Mayo Clinic tells her patients who are struggling with midlife weight changes: "You need to reset your body's metabolic expectations through consistent, gradual changes. Your meals should feature lean proteins alongside fruits and vegetables—this combination supports your changing metabolism."

Cleveland Clinic experts have another crucial tip: when you eat matters too. "Your body processes the exact same food differently depending on the time of day," they explain. "After 40, eating earlier in the day tends to work better for metabolism than late-night meals."

Dr. Christmas cuts right to the chase with her patients: "You can't exercise your way out of a bad diet, and you can't eat your way out of being inactive. After 40, you need both pieces working together."

The Bottom Line

Happy mature woman with arms outstretched feeling the breeze at beach. Beautiful middle aged woman with arms up dancing on beach. Mid lady feeling good and enjoying freedom at sea, copy space.5 Menopause-Soothing Foods for Quick ReliefShutterstock

These 10 foods aren't magical—they work by supporting your body's changing needs after 40. They help maintain muscle mass, reduce inflammation, stabilize blood sugar, and keep your energy levels steady—all crucial factors in maintaining a healthy weight in midlife and beyond.

The best news? They're delicious, accessible, and can easily become part of your everyday eating. No extreme diets or bizarre superfoods required—just real, wholesome nutrition that works with your body, not against it.

It’s important to remember that weight management after 40 is about more than just food. Regular strength training, quality sleep, stress management, and staying hydrated all work together with good nutrition to keep your metabolism running at its best. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Laura Try lauratryuk
Copyright Laura Try/YouTube/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

We spend hours hunched over desks and slouched on couches, rarely challenging our bodies to move the way they naturally should. Digital coachLaura Try, with over 170,000 YouTube subscribers, invites us to reclaim a fundamental human position that many of us have lost: the deep squat. "Modern-day living and this chair-filled life is causing some of us to move less and with less range of motion," Laura explains. Try this simple test to discover where your mobility stands—you might be surprised at what you learn about your body.

What Is the Deep Squat Test?

The deep squat test challenges you to hold a deep squat position for as long as possible, ideally reaching the full 10 minutes. "The deep squat, otherwise known as the Asian or primal squat, is meant to be a resting position," Laura says. The challenge requires no equipment and can be done anywhere. It's not just about holding the position but assessing how your body responds to this natural human posture.

RELATED:5-Minute Walking Workouts for Women Over 40 to Burn Fat at Home

The Lost Resting Position

What we now consider an exercise was once a normal resting position. Babies naturally squat with ease, and people of all ages in many cultures around the world use this position daily. It's not about age or special abilities—it's about regular practice. Laura points out, "They do it all the time and perhaps we should too." Being able to get into a deep squat is an indicator of total body mobility.

Why We Struggle With Squatting

Modern living has dramatically reduced our need to get low to the ground. "Once upon a time we'd have crouched down to light a fire, prepare our meals or investigate an edible plant growing on the ground. Now we have most things that we need at a convenient height," Laura notes. Our chair-dependent lifestyle has created what fitness expert Kelly Starrett calls "an imbalance between the environment and organism"—the way we live doesn't match what our bodies are designed to do.

Benefits Beyond Flexibility

The deep squat offers more than just improved mobility. "This concertina effect, even though our body is folded over, it kind of untangles the body by unlocking the ankles, hips and back," Laura explains. Regular practice can help with total body alignment, potentially reducing lower back pain and other issues. The position creates a full-body stretching and strengthening effect that counters the tightness from sedentary living.

RELATED:Tone Sagging Arms in 2 Weeks With These 5 Exercises

Making the Squat Accessible

Not everyone can immediately drop into a perfect deep squat—and that's perfectly okay. "Practicing this doesn't require you to be miserable; it can be enjoyable," Laura reassures. She suggests several modifications: placing something under your heels, using the wall for support, or even sitting on a low block. The goal isn't perfection but spending time in a version of the position that works for your body.

Laura's Personal Journey

Even fitness professionals struggle with this fundamental movement. "Believe me when I say six or seven years ago I could not get into a deep squat let alone stay here," Laura admits. Her ankles were tight, her shins would burn, and her hips and lower back would scream in protest. The position felt completely unnatural to her at first, defying the idea that it could ever be restful. Yet with consistent practice, her body adapted.

The "Use It or Lose It" Principle

Our bodies adapt to the demands we place on them—or don't place on them. "If we don't use our bodies and joints to their full range of motion what happens? They tighten up, use it or lose it," Laura emphasizes. By regularly practicing the deep squat, we signal to our body that this range of motion is important, helping to maintain or restore natural mobility that many people lose over time.

RELATED:I Got My Best Body After 50 and Here’s How You Can, Too

Beyond Static Holding

The deep squat isn't just about getting down and staying down. "The thing about doing this is it isn't just about getting down here and staying down here but having the ability to get up from this position too which requires leg strength," Laura explains. This functional movement builds both mobility and strength, supporting everyday movements and potentially reducing injury risk as we age.

Making It Part of Daily Life

You don't need to set aside special time for deep squat practice. "Do a bit of weeding in your garden in this position, do some playtime with your children or grandchildren in this position, watch some TV in this position," Laura suggests. Even short periods throughout the day add up. The key is consistency, not duration—even 10 seconds at a time can help restore this natural movement pattern.

RELATED:20 Superfoods for People Over 50

The Routine That Worked for Laura

Consistent practice yields results, even if progress seems impossible at first. "The routine that really helped me get better at my deep squat over the years is the Ido Portal squat routine," Laura shares. She incorporated a shortened version into her warm-up routine for years, not realizing how much she had improved until suddenly the position felt comfortable. The transformation happened gradually through consistent practice over nine years.

A Test of Mental Resilience

The squat test challenges your mind as much as your body. "I can't say it's particularly comfortable; my hips feel really tight, my lower back is stretched, and my shins are burning a little bit," Laura admits at the nine-minute mark of her demonstration. Yet she persists, showing that mental fortitude is part of the process. The test builds not just physical capacity but also the ability to sit with discomfort.

Start Where You Are

Everyone's squat journey begins at a different place. Laura encourages readers to try the test regardless of their current ability level. "If you're trying this then I'd love to know how you're doing and how it feels," she says, inviting community participation. Whether you can hold the position for 10 seconds or 10 minutes, the key is starting the process of reclaiming this fundamental movement pattern. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

Melanie Abeyta harmony aesthetics
Copyright harmony_aesthetics/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

The bad news? There is no such thing as a fountain of youth. The good? There are foods you can eat to improve longevity. “Our skin reflects our overall health, and diet plays a massive role. The combination of the antioxidant effect manifests in improving the cell barrier, increased collagen production, and the enhancement of the natural oils in the skin, reflected in vibrant, youthful, and luminous skin and a reduction of fine lines and wrinkles. When skin is unhealthy, these are much more visible,” explainsMelanie Abeyta, Aesthetic Nurse Practitioner, Longevity Coach, and Owner of Harmony Aesthetics Center. She recommends focusing on an anti-inflammatory-based diet with lots of fresh fruit, water, and probiotics, which can help balance your gut, affecting your skin. “Incorporating these foods into your diet should be easy, and a variety of at least four of these foods, if not more, should be eaten daily,” she says.

Almond Milk

Almond milk in glass bottle and jug on beige background. Close up. Healthy vegan eating. Lack of cholesterol.Shutterstock

Almond milk is an excellent source of vitamin E, a known antioxidant. “Antioxidants protect cells from damage caused by free radicals which can often cause irreversible damage to the skin because it contributes to collagen and elastin depletion,” says Abeyta. Collagen and elastin are essential substances that give the skin elasticity and firmness. “The collagen and elastin supply of the skin is depleted after prolonged exposure to free radicals. As you age, your body cannot replenish the depleted supply; this is the primary cause of wrinkles, fine lines, and other skin blemishes. Vitamin E, present in almond milk, protects the skin from the harmful effects of free radicals and this makes the skin healthy and younger-looking.”

RELATED:8 High-Protein Foods with Nearly Zero Calories That Melt Fat

Avocado

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“Avocado is great because it contains Vitamins C and E and essential fatty acids that decrease inflammation and redness and improve fine lines and wrinkles. It also contains antioxidants that are important to prevent UV damage and help shed dead skin cells on the skin's surface,” she continues.

Blueberries

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Blueberries are high in Vitamins A and C, which have a high antioxidant content to help protect the skin from sun damage. “Vitamin A is a precursor to retinol and has a strong antioxidant and anti-aging effect,” says Abeyta.

Carrots

Harvesting carrots. Female hand with bunches of carrots with tops.​VegetablesShutterstock

Carrots are not only good for your eyes but are also excellent for smooth skin, says Abeyta. “Carotenoids, found in carrots, are your protection from everyday pollutants and will prevent wrinkles. The beta carotene in carrots is a skin-friendly nutrient converted to vitamin A inside the body and can protect your skin from the sun’s harmful rays. It also helps repair skin tissues while protecting the skin from harmful radiation,” she explains.

RELATED:20 Foods You Didn’t Know Were Ultra-Processed

Coconut

Glass with fresh coconut water and coconuts on the table.Shutterstock

“Coconut is not only highly nutritious and rich in fiber, vitamins, and minerals, but it also helps support the natural chemical balance of the skin to help prevent wrinkles and functions as a protective antioxidant,” says Abeyta. “It's also great for hydrating both skin and hair and helps prevent dehydration when taken by mouth, as it contains loads of electrolytes. Coconut also helps control dandruff.”

Cucumber

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Cucumber is a natural anti-inflammatory vegetable that can calm and soothe skin. “Plus, it is loaded with antioxidants and nutrients such as vitamin C and folic acid, which help reduce swelling and puffiness,” she adds. “Vitamin C helps stimulate new cell growth, and folic acid helps fight environmental toxins that can make your skin look tired or age prematurely. When combined, these help your skin look firmer and healthier. Cucumber can also help reduce breakouts as it can help cleanse the skin and tighten pores.”

Green Tea

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Green Tea is high in antioxidants, such as Vitamin C, and has anti-aging benefits that help fight free radicals to protect your skin from environmental stressors that can damage and age it. “It also contains Vitamin A, which is known to help improve the skin’s texture, and Vitamin B, which helps reduce redness. Plus, it has soothing properties and will help brighten the skin,” Abeyta explains.

RELATED:I'm a Nutritionist and These are the Best Banana Recipes For Weight Loss

Nuts

A variety of nuts in wooden bowls.​NutsShutterstock

Nuts such as walnuts and almonds not only help strengthen the skin cell barrier but also the natural oil barrier of the skin, which ultimately helps prevent sun damage. “Because they contain antioxidants, vitamins, and healthy fats, they will help reduce the appearance of fine lines and wrinkles and skin pigmentation while improving the overall appearance of the skin,” she explains.

Olive Oil

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Olive oil contains four major antioxidants, which allow it to work as a cleanser and moisturizer. “Among these antioxidants are Vitamins A and E. Vitamin E has anti-aging benefits because it helps restore skin elasticity, reducing wrinkles,” Abeyta maintains.

Pumpkin

Cut fresh ripe pumpkin on grey backgroundShutterstock

Pumpkin is loaded with beta-carotene, a powerful antioxidant. “This converts to Vitamin A which helps prevent wrinkles and keep your skin youthful and moisturized. This is the perfect food if you are experiencing dry skin. Pumpkin is also loaded with Vitamin C, another antioxidant that protects collagen and boosts our immune systems,” says the expert.

Spinach

Fresh spinach leaves in bowl on rustic wooden table. Top view.Shutterstock

Spinach is high in Vitamin C, which is essential for collagen production, and Vitamin A, which is vital for combatting inflammation and promoting cell turnover, which is essential for anti-aging. “Spinach is also rich in beta-carotene, which allows proper moisture retention in the skin to help fight wrinkles while removing dead skin cells for healthier, brighter skin,” Abeyta maintains.

RELATED:What Happens When You Quit Soda, According to a Nutritionist

Sweet Potatoes

Organic Asian sweet potatoes holding by hand​Sweet PotatoesShutterstock

“Sweet potatoes contain 200% of the recommended daily value of Vitamin A, which helps promote the growth of new skin cells and increases the rate at which this happens, leaving you with vibrant skin,” says Abeyta. Also, from one sweet potato, you’ll get three grams of fiber, which keeps your digestive tract healthy. “A functioning digestive tract can help keep breakouts to a minimum.”

Tomatoes

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Tomatoes are rich in vitamins A, B, C, K, alpha and beta-carotene, lutein, and lycopene. “Lycopene is especially beneficial because it’s a carotenoid with a powerful anti-cancer effect. These are all great antioxidants that help the skin maintain healthy collagen and reduce the risk of skin damage,” she claims.

Turmeric

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“Turmeric has brightening and anti-inflammatory properties, which help with melasma and inflamed acne. It will also help soothe and even out the skin, boost collagen production, and help with hyperpigmentation. Because it contains curcumin, a potent antioxidant, it will help neutralize free radicals that damage skin cells and contribute to aging,” Abeyta tells us. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.