Over-Fifties Female Diet: Beneficial Foods for Enhanced Health
In this Golden Era, aging is undeniably a blessing, but it does come with its fair share of changes, particularly when it concerns our dietary requirements. Think of diet as the magic potion for optimal health and a long, vibrant life; and after half a century, your heart, brain, bones, gut, and even breasts need that extra TLC. These five decades deserve the finest foods, so we've gone ahead and asked renowned dietitians for their expert recommendations. Here they are!
- Valerie Agyeman, RDN, registered dietitian and host of women's health podcast, Flourish Heights
- Susan Greeley, MS, RDN, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in New York City
- Jennifer Pallian, BSc, RD, registered dietitian, food scientist, and founder of Foodess
Kiwi
Kiwi fruit is a fabulous food pick for those fabulous women over 50. Packed with vitamin C, it's splendid for healthy skin, hair, bones, and immune function, as well as promoting collagen production; significance that decreases with age. Not only that, but this fuzzy and fabulous fruit is also rich in fiber and antioxidants, which aid in gut health and disease protection. Get your taste buds grooving by slicing open a kiwi and scooping out its deliciousness, or whip up a scintillating kiwi-cucumber relish!
Greek Yogurt
This creamy dreamy delight, Greek yogurt, is a remarkable ally to maintain strong bones and a fit physique as we age. Its high protein and calcium contents come to the rescue, while its probiotic goodness enables a happy and healthy gut microbiome. This is fantastic for immune function, as those guts and the immune system are like partners in crime. Blend Greek yogurt into smoothies, enjoy it with fruit and nuts, or whip up a creamy dip or sauce - you'll thank us later!
Prunes
Now prune up, ladies! Technically a high-fiber food, prunes are outstanding for that aging gut, which requires a solid support system. Prunes are even associated with better bone health post-menopause, all thanks to vitamin K, potassium, and nifty antioxidants. Remember, prunes are top-notch when eaten in small quantities - five to six pieces daily should do it! Add them to your morning oatmeal or whiz them into your smoothie - yum, yum!
Blueberries
Those diminutive yet mighty blueberries are more than just a pretty face for women over 50. They're a powerhouse of nutrition! Their delectable juices contain fiber and antioxidant anthocyanins, which lower both high cholesterol and high blood pressure, crucial in reducing the risk of heart disease, which seems to surge post-menopause. What's more, their antioxidants and polyphenols also improve blood flow to the brain, enhance memory, and guard against age-related mental performance issues. Feeling peckish? Toss blueberries into a salad, blend them into a smoothie, or fold them into some sourdough banana bread!
Mushrooms
Whether you're a mushroom aficionado, championing shiitake, or a mere beginner, mushrooms ought to be a staple in your diet after 50. This remarkable superfood is chock full of antioxidants, aiding in the combat against common health issues faced by older women such as, you know, gut health, insulin resistance, inflammation, and stress. UV-exposed mushrooms even contain vitamin D, essential for strong bones. Why not try creamy mushroom soup, one-pot miso mushroom pasta, or crispy roasted sliced mushrooms? You could even brew some mushroom tea, or, for a savory twist, sprinkle powdered mushrooms onto your dishes - delish!
Flax Seeds
"Every woman over 50 needs to make flax seeds their bestie," asserts Jennifer Pallian. Packed with heart health goodness, hormonal balance, and cognitive support, these tiny seeds are invaluable in these golden years. Flax seeds contain alpha-linolenic acid (ALA), a special type of omega-3 fatty acid, which just might improve blood pressure, inflammation, and cholesterol levels, ultimately protecting the heart. Additionally, the lignans in flax seeds act as phytoestrogens (dietary estrogens), easing menopausal symptoms and regulating hormones. Finally, their vitamin E content may protect nerve cells, preserving cognitive clarity. Easiest way to enjoy flax seeds? Grind 'em up! Slip them into oatmeal or yogurt, stir them into smoothies, or mix them into baked goods like muffins – perfection!
Tinned Sardines
Looking for another reason to hop aboard the trendy canned fish train? Tinned sardines are brimming with calcium, vitamin D, and omega-3 fatty acids, critical for brain, heart, and bone health. They're also high in protein, aiding in slowing muscle loss and improving physical performance with age. To top it off, they contain vitamin B12 and selenium, two nutrients essential to thyroid function. Go on, spread a tin of delightful sardines onto whole grain toast with avocado, or toss them with pasta, lemon juice, and olive oil – enjoy, you'll find yourself basking in nutrition!
Kale
Kale is an integral dish for women in this phase of life, particularly for bone, heart, and brain health. Rich in calcium and vitamin K, kale helps preserve bone density and reduce the risk of osteoporosis and fractures, quite common post-menopause. Furthermore, it supports heart health as it aids in nitric oxide production, which enhances blood flow and lowers blood pressure. Oh, and did we mention the kale's antioxidants protect brain tissue by lessening inflammation and oxidative stress? Snack smartly on kale chips, or blend it into your fruit smoothies for a successful start to your day!
Walnuts
Thanks to their high ALA content, walnuts are a fantastic choice for women over 50. The transformation of ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body aids in brain health and reducing inflammation. Moreover, walnuts might boost memory, mood, and neural protection via neuroprotective compounds like vitamin E and melatonin. In the cardiovascular department, their healthy fats reduce LDL "bad" cholesterol, guarding against heart disease. Sprinkle some walnuts into meat-free dishes like walnut mushroom bolognese, or cut down on "boring" by stirring them into baked goods.
Avocado
Consider making avocados a staple food post-50. Their healthy fats and fiber reduce LDL cholesterol, thus minimizing the risk of heart disease, which is invariably an uphill battle after menopause. To top it off, avocados offer lutein and B vitamins, providing benefits for brain health. A traditional avocado recipe, guacamole, never disappoints, but you can also mash the fruit into a creamy salad dressing or slather it onto whole grain toast. A+, avocados!
Edamame
Want to up your overall health game after 50? Incorporate edamame (young soybeans) into your regular rotation. Rich in gut-friendly fiber, anti-inflammatory omega-3 fats, and phytoestrogens that safeguard against breast cancer and heart disease, they're also useful in easing hot flashes. Yum yum, we say! Toss them onto salads or grain bowls for a healthy lunch or snack on them fresh or roasted – divine!
- In the realm of nutritious foods for women over 50, kiwi fruit is a noteworthy pick, providing vitamin C for healthy skin, hair, and immune function, as well as promoting collagen production.
- Greek yogurt is a valuable ally for maintaining strong bones and a fit physique, offering high protein and calcium contents, along with probiotic goodness for a healthy gut microbiome.
- Prunes, being a high-fiber food, are outstanding for the aging gut; they also contribute to better bone health post-menopause due to vitamin K, potassium, and antioxidants.
- Blueberries are a powerhouse of nutrition for women over 50, with fiber and antioxidants like anthocyanins that lower high cholesterol and blood pressure, improving heart health and brain function.
- Mushrooms, whether shiitake or other varieties, should be a staple in the diet of women over 50, as they are rich in antioxidants that help combat common health issues faced by older women, such as gut health, insulin resistance, inflammation, and stress.
- Flax seeds are invaluable in the golden years due to their heart health goodness, hormonal balance, and cognitive support from ALA and lignans, which act as phytoestrogens.
- Tinned sardines are brimming with calcium, vitamin D, and omega-3 fatty acids, crucial for brain, heart, and bone health, and high in protein, which aids in slowing muscle loss and improving physical performance with age.
- Kale is essential for women in this phase of life, providing calcium and vitamin K for preserving bone density and heart health, nitric oxide production for improved blood flow and lower blood pressure, and antioxidants for brain protection.
- Walnuts, due to their high ALA content, are a fantastic choice for women over 50, offering benefits for brain health, reducing inflammation, boosting memory, and neural protection, as well as cardiovascular benefits.
- Avocados, rich in healthy fats and fiber, reduce LDL cholesterol, minimize the risk of heart disease, and offer lutein and B vitamins for brain health, making them a staple food post-50.
