According to many health experts, malnutrition can be directly linked to serious health issues as one ages. A report published on the website "Eat This Not That" states that women's health generally deteriorates after the age of 50, affecting muscles, bones, and blood pressure. Nutritionist Trista Best states, "At the age of fifty and beyond, women are prone to experiencing health conditions such as osteoporosis, high blood pressure, and menopausal symptoms. These conditions and symptoms can be moderately managed or, in some cases, completely addressed through diet." Best adds that diet can positively or negatively affect menopausal symptoms, as declining estrogen levels during menopause increase women's susceptibility to certain diseases and conditions. She recommends that women of any age start following a diet that ensures a strong body and a long life without suffering from diseases after age fifty. The following diet includes foods that are excellent options for healthy dietary choices that benefit the body regardless of age.
1. **Dairy Products**
Continuing to build strong bones is essential as one ages, which is why dairy products are considered some of the best foods for women over fifty. Amy Goodson, a nutritionist and author of "The Sports Nutrition Playbook," says, "They (dairy products) are a good source of high-quality protein, which is essential for helping to maintain muscle mass as we age." Additionally, they contain calcium and vitamin D, which are necessary for maintaining bone strength. Strong muscles and bones help improve core balance, prevent tripping and falling, and facilitate daily life functions. Professor Lisa Young, author of "Finally Full, Finally Slim," specifically recommends yogurt as a food that women over fifty should focus on, as it is "rich in calcium as well as vitamin D, which helps the bones absorb calcium," along with being high in probiotics, which promote gut health.
2. **Leafy Greens**
According to Professor Young, leafy greens, whether raw, steamed, or roasted, add strength and quality to the diet. She states, "They (greens) contain calcium and antioxidant vitamins A and C, making them ideal for combating inflammation and heart disease that become increasingly common as one ages." She adds that they "also contain vitamin K – which provides an additional boost for bone health – and are rich in fiber [as well as] low in calories, which are important attributes to take advantage of as metabolism tends to slow down with age."
3. **Lean Protein**
Nutritionist Cheryl Mussatto, author of "The Nourished Brain," emphasizes the importance of consuming high-quality protein foods specifically to ensure stronger muscles as women age. Mussatto states, "As women age, a process occurs called sarcopenia, which is the loss of muscle mass associated with aging. The loss of muscle density can begin in the late thirties to early forties. However, for women and men over 50, there is likely already some loss of muscle mass occurring. In fact, by the time women reach 80, up to a third may have lost half of their skeletal muscle mass." Sarcopenia can impact overall health in various ways, including osteoporosis, falls, weakness, and overall loss of strength and endurance. Mussatto advises, "To combat sarcopenia, along with staying physically active every day, women over fifty need sufficient protein sources to help maintain muscle mass," clarifying that "the best sources of protein to include daily are eggs, dairy products, lean meats, fatty fish, soy, nuts, beans, and seeds."
4. **Legumes**
Legumes and beans are great sources of protein, and they are also rich in fiber, which is an essential nutrient needed as one ages—as well as at any stage of life. Nutritionist Mackenzie Burgess states, "For example, one cup of cooked lentils contains 18 grams of protein and 15 grams of fiber." Burgess advises that "one can experiment by adding beans and legumes to quinoa salads or mixing them with healthy appetizers."
5. **Salmon**
Estrogen levels decline in women after age fifty, leading to many consequences, including decreased bone mineral density, which increases the risk of fractures. Burgess states, "It is important for women over fifty to get enough vitamin D, which helps absorb calcium and promotes bone health. Along with adequate and healthy sun exposure, one can consume foods rich in vitamin D, such as salmon, which provides about 75% of the recommended daily value of vitamin D in a 90-gram serving."
6. **Berries**
Doctor Shannon Henry, a nutritionist, states that "berries are rich in fiber, vitamin C, anti-inflammatory compounds, and antioxidant flavonoids that provide 'integrated nutrition' for individuals over fifty. Fiber helps improve digestion and maintain weight while protecting against diseases such as diabetes, heart disease, and cancer. Women aged 50 or older should consume 21 grams (of fiber) daily."
7. **Drinking Water**
Although water is not food, it remains an essential part of anyone's diet—especially as one ages. Doctor Henry states, "As we get older, we are less likely to quench our thirst, so we need to be mindful of drinking enough water, especially when it's hot and humid and when we sweat. Drinking enough water can help counteract the effects of declining gut function as we age."
