Good nutrition becomes one of the key factors for healthy ageing
After the age of 50, a woman’s body starts to need more care and support from within. Proper nutrition becomes one of the key factors for healthy aging, so it is worth including 11 foods in your diet. This is reported by the website Real simple.
Kiwi
The kiwi fruit has excellent nutritional value, especially when it comes to the health of women over 50. It is rich in vitamin C, which is essential for healthy skin, hair, bones and immune function.
Nutritionist Susan Greeley revealed that vitamin C also promotes collagen production, which slows down significantly as we age. Moreover, kiwi contains fibre and antioxidants that improve gut health and disease protection respectively.
To enjoy the fruit, cut the kiwi in half and take out the sweet pulp. You can also add sliced kiwis to a fruit salad or serve it over yoghurt.
Greek yoghurt
Greek yoghurt can help maintain bone strength and muscle mass as you age. This is due to its high calcium and protein content respectively. In addition, the probiotic content in Greek yoghurt helps to diversify the microbiome, a vital aspect of gut health.
It’s also good for immune function, as the gut is very closely linked to the immune system. Mix Greek yoghurt into smoothies, enjoy it with fruit and nuts or use it as a creamy base for sauces.
Prunes
As prunes are a high-fibre food, they are good for the gut, which needs extra support as we age.
Thanks to the potassium, vitamin K and antioxidants found in prunes, prunes have been linked to better bone health in postmenopausal women.
To get the maximum benefits from prunes, it’s worth eating five to six pieces daily.
Prunes
For women over 50, blueberries are more than just a treat. The juicy berries contain fibre and antioxidant anthocyanins, which can lower high cholesterol and high blood pressure respectively.
What’s more, the antioxidants and polyphenols in blueberries can improve blood flow to the brain, improve memory and protect age-related mental performance problems.
Mushrooms
This superfood is high in antioxidants that help avoid health problems often experienced by older women, particularly gut health, insulin resistance, inflammation and stress.
UV-treated mushrooms also contain vitamin D, an important nutrient for strong bones.
Flax seeds
Flax seeds are a staple food for women over 50. The tiny seeds support heart health, hormone balance and cognitive function, which can decline over time.
For example, flax seeds contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that can improve blood pressure, reduce inflammation and lower cholesterol.
Flax seeds also contain lignans, which act as phytoestrogens (i.e. dietary estrogens) that can ease menopausal symptoms and regulate hormones.
The product also contains vitamin E, which can protect nerve cells from damage. It is best to eat ground flax seeds (rather than whole) as they are easier to digest and better absorbed by the body.
Canned sardines
Canned sardines are rich in calcium, vitamin D and omega-3 fatty acids, which are essential for brain, heart and bone health. They are also high in protein, which can help slow muscle loss and improve physical performance as we age.
Sardines contain vitamin B12 and selenium, two nutrients involved in thyroid function.
Kale
Kale is an important food for middle-aged and older women, especially when it comes to bone, heart and brain health. Its high calcium and vitamin K content preserves bone density and reduces the risk of osteoporosis and fractures, which are more common after menopause.
Kale may also support heart health by promoting nitric oxide production, which improves blood flow and lowers blood pressure.
In addition, leafy greens contain antioxidants (lutein and polyphenols) that protect brain tissue by reducing inflammation and oxidative stress.
Walnuts
Walnuts can improve memory, mood and build neural defences thanks to neuroprotective compounds such as vitamin E and melatonin. On the cardiovascular side, the healthy fats in walnuts can lower LDL levels of “bad” cholesterol, potentially protecting against heart disease.
Avocado
If you’re over 50, consider eating more avocados. Their healthy fats and fibre can lower LDL cholesterol and reduce your risk of heart disease, which, again, increases dramatically after menopause.
In addition, avocados contain lutein and B vitamins, which promote brain health. Lutein promotes better blood flow to areas of the brain.
Edamame
The product contains gut-healthy fibre, anti-inflammatory omega-3 fats and phytoestrogens that protect against breast cancer and heart disease. It also contains isoflavones, which can ease menopause symptoms in women.
