7 foods over 50 women should eat every week

Reaching an age marked as 50 can be delivered with a new set of priorities for the coming season. For women, your 1950s probably mark the end of your Voyage through menopause (Women generally reach menopause at the age of 52).

This physical transition is accompanied by Metabolism changesbone density and muscle mass, which means your Nutrients needs change In this new era of life too. Your 1950s became a privileged moment to start prioritizing key nutrients such as calcium, omega-3, proteins and fibers (if you have not already done so!). Dietitists have shared their best food for women in their fifties to make sure you get enough of these important nutrients in your diet each week.

1, nuts

Now that you have celebrated 50 years in the sun, your brain health can be more in mind. Fortunately, Support your brain health Maybe as simple as nibble on nuts regularly. “Studies have regularly linked nut For better memory and faster mental treatment in the elderly. In addition, their combination of Plant proteins and fibers Helps maintain stable energy and blood sugar – important for concentration, mood and global cognitive function, ”explains Molly Robinson, MS, RD, LD.

She adds that nuts offer key nutrients for brain health: “nuts provide omega-3 fatty acids that support Healthy brain structure and nerve signaling. Sprinkle nuts on a salad like this Raspberry spinach salad with lawyer and nuts or take them to breakfast in this Bleuet-Coconut-Walnut Oat flour.

2. Dairy

A basic food that can help you meet many of your nutrient needs is dairy products. To start, it is protein -rich– A glass of milk has 8 grams, while a cup of cottage cheese contains 24 grams, so this is added quickly.,, “Protein plays an essential role in the prevention of the loss of muscle and bone density, which accelerates during menopause due to the decrease in estrogen levels,” explains Lindsay Fencl, RD, CD. “By support muscle And promoting bone force, proteins help counter the natural decline of lean tissues and bone mineral density, which reduces the risk of osteoporosis and fragility with age. »»

“Dairy products are not only rich in protein but also contain essential nutrients like Vitamin D and calciumBoth essential to maintain bone strength and density as you get older, ”adds Fencl. After menopause, a woman’s daily calcium must go from 1,000 milligrams to 1,200 milligrams, so eating dairy products more often can help you fill the gap. For even more advantages, choose fermented dairy products Like yogurt and kefir, which contain probiotics. These useful intestinal microbes play an active role in reducing inflammation and reducing the risk of heart disease, the main cause of death in women. Try this Bay smoothie Or Golden Milk-Shake For your dose of dairy products.

3. Bean

Research suggests that your Intestinal microbiome plays an essential role in the way you age. So take care of your intestine and it will return the same. A food that will show your intestine is beans. Not only are they a must of the versatile pantry, but they are rich in fiber – a specific type of fiber called prebiotic. “Prebiotic foods have user -friendly advantages, and I often recommend it to support a healthy intestine through aging. They are a type of food fiber and act as a “primer” for probiotics, “said Kinga Portik-Gumbs, RDN, LDN. This is because prebiotics provide the fuel necessary for the beneficial bacteria in your intestine to prosper. These Curry beans or this Passepan of black beans and cheese quinoa are dinner options based on beans.

4. Gras fish

“For women over 50, nutrition plays a vital role in protecting the health of the long -term brain, especially since hormonal changes can affect memory, mood and cognitive sharpness,” says Robinson. This is why consuming the two recommended portions of fatty fish per week should be at the top of your list. “The fatty fish are wrapped with Omega-3 fatty acids Who help reduce inflammation in the body, ”explains Fencl – this includes inflammation in the brain. Research suggests that the consumption of adequate quantities of omega-3 can Keep the brain function As they get older. (This is why the Omega-3s obtained our first place for the Most important nutrient for brain health As they get older.)

Omega-3s can also be useful for those who still pass through menopause. Per fencl, omega-3s can relieve the symptoms of menopause (mood swings, sleep disorders and heat puffs), improve overall health and support healthy body weight by increasing satiety and controlling desires. Need an inspiration to add fatty fish to your meal plan? Try this Green goddess tuna salad or those Ginger salmon pieces.

5. Soy

Going without meat for dinner at least once a week and opt for soy food instead of your usual protein. They are not only a source of high quality vegetable proteins, but also provide a multitude of other nutrients that are necessary after being 50 years old. Soy contains a unique nutrient called phytoestrogens, which act as a lower form of the estrogen hormone. These phytoestrogens can help manage the symptoms of menopause, as heat puffs and night sweats. Research suggests that these useful phytoestrogens can also Protect the force of bones after menopause

Although the tofu has the reputation of being bland, it should not be! Try these Honey-chipotle tofu dicks Or Tofu with peanut sauce. Add an additional fiber to a meal by exchanging tofu for tempeh and give them Crispy Tempeh steaks with dried tomato cream sauce in the sun A test.

6. Berries

“Berries are a powerful ally for brain health in women over 50,” said Robinson. “The berries are Rich in antioxidantsThis can help fight oxidative stress that contributes to the decline in age -related memory. Research shows that Regular consumption of berries– In particular blueberries, strawberries and blackberries – can delay cognitive aging and reduce the risk of dementia. »»

The berries are not only an excellent brain food. Antioxidants of these tasty berries are also excellent for the heart – a focus after 50 years, as the risk of heart disease increases. Research suggests that antioxidants in blueberries could improve the measures of cardiovascular health In menopausal women, especially those with high blood pressure. Add berries to your breakfast with these Oat night lemon or our Green tea smoothie berries.

7. Quinoa

Post-menopious women can have a Increased risk of developing type 2 diabetes. The good news is that concentrating on nutrients rich in nutrients Who are rich in fiber, like quinoa, can help. In fact, research suggests that this notable grain can help regulate blood sugar in the elderly. What is the secret? Although quinoa provides carbohydrates, it is also a source of protein and fiber for blood sugar balancing. A 1 cup of cooked cups provides 5 grams of fiber as well as 8 grams of protein. Quinoa is also rich in antioxidants, which tackle inflammationA factor that increases your risk of age -related chronic diseases such as diabetes, heart disease and dementia. Are you looking for a new way of adding quinoa to your diet? Try this Food cabbage salad with crisp quinoa.

General health advice for women over 50

• Do not miss protein: “Adequate protein intake helps regulate blood sugar by improving insulin sensitivity, which can be crucial in Prevent insulin resistance And managing the risk of type 2 diabetes, more common conditions as hormone levels fluctuate, ”explains Fencl. Some studies suggest that the aim of 1 to 1.2 gram of protein per day per kilogram of body weight can help prevent loss of loss of loss of loss.
• Add a force training to your drive routine: Protein work and in force in synergy to help Keep muscle mass During and after menopause. “Protein consumption must be associated with consistency strength training“, Note fencl.” I recommend two to four days a week of strong strength that lasts between 30 and 45 minutes and focuses on four to eight repetitions per set. »»
• Sleep: “Sleep is an underestimated but crucial necessity for women at the menopause stage. A good night’s sleep acts as a telephone charger; It recharges our energy and well-being. Create a night routine (For example, journalization, reading, taking a bath) or switching to night clothes or cooling bedding to reduce night sweats, ”explains Portik-Gumbs.

Our expert Take

A diet rich in nutrients is important at any stage of life, but can be even more for women in the fifties. During this decade, women are faced with the central transition through menopause to post-menopause. The significant change of hormones that accompanies menopause arouses new health problems such as maintaining bone density And support the health of the brain and the heart. Prioritize some essential nutrients such as fibers, omega-3 fatty acids, calcium and proteins can help you prosper While sailing in this new stage of life. Nutrition experts suggest that adding foods such as fatty fish, beans, soybeans and nuts to your weekly diet will help you reach the brand on these essential nutrients.