Spinach
This leafy green is one of the healthiest foods in the world, pumping your body full of vitamins and antioxidants. Spinach can also reverse the effects of aging, due to it being high in vitamin A. This key ingredient promotes antioxidant activity, refreshing your cells and promoting healing.
Bananas
It’s an unfortunate fact of life that we are at a higher risk of stroke and heart disease as we age. Thankfully, bananas can help to minimize this risk, mainly due to their high levels of potassium. Studies have shown that women aged 50 to 70 who frequently consumed potassium were less likely to experience a stroke, making bananas a vital addition to your diet.
Yogurt
Maintaining strong bones after hitting 50 is of utmost importance, with nutritionists claiming that high calcium levels can lead to a happier, longer life. Incorporate some fat-free yogurt into your breakfast – it’ll boost your core strength, helping to prevent any avoidable falls, while simultaneously promoting bone strength.
Raspberries
It’s important to up your fiber dosage once you hit 50, ensuring prime gastric function. Raspberries are a great choice to boost gut health, featuring eight grams of fiber per cup. Better still, the berry is super easy to incorporate into your diet – simply scatter a few of the sweet fruits over your breakfast cereal.
Whole grain cereals
As we age, our stomach’s acidity naturally decreases, making vitamin B-12 much harder to be absorbed into your system. Thankfully, you can up your dosage of the healthy compound by frequently eating whole grain cereals. These cereals are packed with B-12, a vitamin that helps your body to maintain a healthy nervous system.
Salmon
Most individuals lose around two to three percent of lean muscle mass each decade, making your protein intake hugely important to your overall well-being. Salmon contains high levels of protein, alongside plenty of heart-boosting omega-3 fatty acids, making it a perfect addition to incorporate into your meals.
Turmeric
You may have noticed that your tastebuds aren’t quite up to the standard they used to be. If that’s the case, incorporate some turmeric into your diet. Not only will the root help to reactivate your tastebuds, but it also boosts immune function, helping to keep inflammation at bay.
Water
Staying hydrated is vital for your overall health, promoting healthy kidneys, clear skin, and energizing your muscles. Women need to drink around nine cups of water per day, while those who are hugely active or live in warmer climates need to significantly up their dosage.
Broccoli
Looking after your eyes becomes inherently important as you get older, with deteriorating vision an unfortunate side effect of aging. Consuming regular portions of broccoli can help to optimize your vision, preventing macular degeneration. Broccoli can also boost heart health, alongside improving blood sugar control.
Cinnamon
This zesty spice helps to maintain the control of blood sugar, slowing down the rate your stomach empties after each meal. Having as little as one gram of cinnamon per day is thought to reduce cholesterol, help with diabetes symptoms, and aid in fighting off uncomfortable bouts of inflammation.
Beans
Our cholesterol levels tend to rise during the dreaded menopause, making foods that combat this increase vitally important. Thankfully, beans are here to save the day, with an array of cholesterol-reducing compounds keeping you in tip-top shape. Beans also offer heaps of protein, making them an ideal choice for vegetarians who are looking to up their protein intake.
Blueberries
Blueberries provide a one-stop nourishment for women over 50, offering fiber, antioxidants, and a slew of vital vitamins. Heralded as one of the best superfoods in the world, blueberries protect our bodies from potentially fatal diseases such as diabetes, heart disease, and cancer, alongside helping to manage our weight.
Sardines
Calcium is vitally important for our bodies, promoting strong bones and a healthy immune system, while fending off heart problems such as arrhythmia. Sardines are packed full of calcium, alongside serving your body a healthy dose of vitamin D. Eating just one can of sardines can provide you with 27% of your daily recommended calcium intake.
Eggs
If you’re seeking a snack that provides your body with vitamin D and protein, try feasting on eggs. Eating just two eggs a day – whether scrambled, fried, or hard-boiled – can provide your body with 14 grams of protein and 10% of your daily recommended vitamin D intake.
Oats
Oats contain a fiber named beta-glucan, which help to lower cholesterol levels while boosting overall heart health. They also offer numerous benefits for the over-50 crowd, including an increase in insulin response and keeping your appetite satisfied – which, in turn, helps you to maintain your weight.
Soy milk
Enjoying your breakfast cereal with just one cup of soy milk will provide your body with all of the vitamin B-12 your body needs for the day, a vitamin that many women over 50 are severely lacking. Don’t fear a lack of calcium either, as a cup of soy milk contains 23% of your daily recommended dosage of the mineral.
Sweet potatoes
These sweet carbs are a perfect choice for those over 50 years of age, featuring almost five grams of fiber for each potato, aiding in gut health and digestion. Sweet potatoes are also rich in vitamins A and C, both helping to counter the aging process.
Chia seeds
These tasty seeds provide your body with heaps of calcium and iron – both vitally important to women who are still menstruating. Iron is needed to transport oxygen around the body – a lack of the mineral causing brain fog, dizziness, and fatigue. They’re easy to incorporate into your diet, too – just sprinkle a handful over your breakfast to give your body an extra boost.
Kale
Anyone over the age of 50 should be eating a hefty dose of antioxidants each day, helping to keep the aging process at bay. Kale is a prime food to give your body an extra boost, reducing inflammation by preventing the clumping of blood platelets. While kale is rich in vitamins, it’s low in calories, meaning you can feast on as much as you’d like.
Walnuts
Walnuts have a higher antioxidant activity than any other nut, making them a great choice to snack on. These tasty nuts are also thought to help prevent certain types of cancer, while lowering your risk of type-2 diabetes, though more human studies are required to verify these claims.
Oranges
These sweet citrus fruits have unique benefits for women who are over 50 years old, including boosting heart, brain, and skin health. Eating oranges increases your intake of vitamin C, alongside promoting the production of collagen – helping to keep your skin looking nice and youthful.
Avocado
Avocados are exceptionally helpful for promoting health in mature women, as they’re high in both healthy non-saturated fats and potassium. As well as being extremely tasty, avocados can help to lower your blood pressure, helping to reduce the risk of experiencing heart disease and stroke. This food can also ease arthritis symptoms, making them an ideal choice to include in your diet.
Kiwi
Ounce for ounce, kiwis contain more vitamin C than oranges – making them one of the healthiest fruits available. These tasty fruits are thought to aid asthma symptoms, support heart health, promote digestion, and boost immune function. High in antioxidants, eating a kiwi every day can prevent certain cancers and limit the risk of cardiovascular disease.
Pumpkin
Don’t just eat pumpkins at Halloween, eat them all year round to enjoy a slew of health-boosting benefits. The antioxidants found within the squash’s outer layer can keep your skin looking healthy and youthful, while its innards offer a hefty dose of potassium that can lower your blood pressure.
Lentils
Lentils are full of folate, a nutrient that supports healthy cell function and growth. These tasty treats are also full of protein, making them a perfect choice for vegetarians. For women over 50 they’re an ideal choice with studies showing that the food may reduce the risk of breast cancer.
Flax seeds
For post-menopausal women, keeping an eye on cholesterol levels is vitally important, with the reduction in estrogen creating a slew of potential health issues. Flax seeds are a great food to battle rising cholesterol with. They also provide plenty of fiber, which helps to keep bowel movements regular.
Lemon water
As we age, we may find that our energy levels take a hit. Thankfully, sipping on lemon water throughout the day can invigorate your immune system, fending off sensations of fatigue. Frequently drinking lemon water can also help to cleanse your liver, kidneys, and blood, removing potentially harmful toxins.
Chicken
Eating chicken can benefit both the mind and the body. Munching on the food releases serotonin – aka the feel good hormone – in our brains, helping to elevate our moods. Feasting on the poultry also boosts your body’s protein levels, reducing the risk of heart disease and aiding with weight management.
Extra virgin olive oil
Nutritionists recommend regular intake of extra virgin olive oil, helping to improve symptoms of chronic inflammation. It’s also thought to play a role in the death of cancer cells, helping you to live longer. It’s recommended that you consume around one to three tablespoons of oil each day to reap its benefits.
Cauliflower
If you’re looking to halt the aging process, incorporate some cauliflower into your diet. High in vitamins C and K, the versatile veggie is full of folate and potassium. It also houses a special type of antioxidant called phytochemicals – which are known to fend off free radicals that can damage our cells.
Bell peppers
Bell peppers are a great all-rounder that any woman over 50 should consider incorporating into her diet. These crunchy salads are rich in antioxidants, vitamins, minerals, fiber, and carotenoids. They’re also thought to improve eye health, while reducing the risk of experiencing several chronic diseases.
Honey
Consider swapping out sugar for honey. The sweet treat boasts an array of antibacterial agents, promoting speedy wound recovery. The phytonutrients within honey are responsible for its antioxidant properties, helping to fend off nasty infections. Studies have also shown that honey can also aid the brain, helping to boost your memory.
Honeydew melon
Low in calories and high in nutrition, honeydew melons are a delicious fruit to add to your diet. With a 90% water content, these sweet fruits can boost your hydration levels, alongside providing 53% of your daily vitamin C intake. These melons can be added to salads, soups, or eaten as they are for a delicious health-boosting snack.
Beets
Beets are a great addition to achieve a balanced, healthy diet, helping to boost athletic performance and alleviate any symptoms of inflammation. It’s also thought that these roots can aid in slowing the growth of cancer cells, helping you to live and long and full life.
Apples
An apple a day keeps the health woes at bay – making it of utmost importance that women over 50 include them in their diet. These crunchy fruits contain substances that neutralize free radicals, minimizing the risk of experiencing cell damage. They’re also thought to benefit your mental health, lowering your odds of experiencing anxiety.
Brown rice
Swap out your white rice for brown rice for an easy way to boost your health. Brown rice is extremely high in manganese, a mineral that promotes bone development, nerve function, blood sugar regulation, and wound healing. Research suggests that brown rice may be why certain chronic diseases are less prevalent in areas of the world where rice is a staple food choice.
Mushrooms
Mushrooms are classed as a superfood, being heralded for decades for their health benefits. Almost every variety of fungi is exceptionally potent and healthy, aiding in bone strength and cell growth. Mushrooms are more nutritious cooked, so ensure you incorporate them into your dinner to reap their benefits.
Raisins
Research shows that snacking on raisins can lower your risk of heart disease by reducing your overall blood pressure and sugar levels. Raisins are also high in fiber, reducing your body’s bad cholesterol, taking the strain off your heart. Scatter a few over your breakfast to reap their benefits.
Tomatoes
Tomatoes should be a treasured part of your diet, offering a huge amount of antioxidants. The sweet and juicy salads can help your body fight several diseases, alongside protecting your skin against sunburn. Containing several vitamins and minerals, a daily intake of tomatoes can boost both your health and your mood.
Peas
Peas may be small, but they’re mighty when it comes to your health. They can reduce inflammation, alongside lowering your risk of experiencing chronic conditions. They’re heart protective, helping to improve your body’s cardiovascular function. Just one small serving of peas each day can make a huge difference to your health.