There’s no doubt that getting older is a privilege. However, aging comes with a plethora of changes, especially in terms of nutritional needs. Think about it: Diet plays a major role in overall health and longevity, and after 50, your heart, brain, bones, gut, and breasts all require extra attention. This makes certain foods particularly ideal for this phase of life—but what are those foods, exactly? To find out, we asked dietitians for their expert recommendations, along with tips on how to enjoy each one.
- Valerie Agyeman, RDN, a 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
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Kiwi fruit packs a nutritional punch, especially when it comes to health concerns for women over 50. “It’s rich in vitamin C, which is necessary for healthy skin, hair, bones, and immune function,” says Susan Greeley, MS, RDN, registered dietitian and instructor of plant-based culinary arts at the Institute of Culinary Education in New York City. “Vitamin C also helps with collagen production, [which] significantly slows down as we age,” she adds. What’s more, kiwi offers fiber and antioxidants, which improve gut health and disease protection, respectively. To enjoy the fruit, slice a kiwi in half and scoop out the sweet-tart flesh, or make a vibrant kiwi-cucumber relish. You can also add chopped kiwi to fruit salad, or serve it on top of yogurt, notes Greeley.
Greek Yogurt
Equal parts creamy and satisfying, Greek yogurt can “help maintain bone strength and muscle mass as we age, shares Valerie Agyeman, RDN, a registered dietitian and host of women’s health podcast, Flourish Heights. This is due to its high content of calcium and protein, respectively. Additionally, the probiotic content of Greek yogurt helps diversify the microbiome—a vital aspect of gut health that tends to decline over time. This is also beneficial for immune function, as the gut is so closely tied to the immune system. Blend Greek yogurt into smoothies, enjoy it with fruit and nuts, or use it as a creamy base for dips and sauces, as recommended by Agyeman.
Prunes
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As a high-fiber food, prunes are beneficial for the gut, which needs extra support as we get older. “They’re also linked to better bone health in postmenopausal women,” shares Agyeman. This is due to the potassium, vitamin K, and antioxidants found in prunes, all of which protect your bones over time. To get the most out of prunes, aim to eat five to six pieces daily, whether you like them chopped in oatmeal or blended into smoothies, per Agyeman.
Blueberries
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“For women over 50, blueberries are more than just a sweet treat—they’re a nutrition superstar,” says Jennifer Pallian, BSc, RD, registered dietitian, food scientist, and founder of Foodess. The juicy fruits offer fiber and antioxidant anthocyanins, which can reduce high cholesterol and high blood pressure, respectively. This is noteworthy because both conditions can increase the risk of heart disease, which tends to spike after menopause. “What’s more, the antioxidants and polyphenols in blueberries may improve blood flow to the brain, enhance memory, and protect age-related mental performance issues,” adds Pallian. Though tasty on their own, blueberries are versatile: toss them in salads, blend them in smoothies, or fold them into baked goods like sourdough banana bread.
Mushrooms
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Whether you prefer shiitake, portobello, or baby bellas, mushrooms are some of the best foods for women over 50. The superfood is high in antioxidants, which benefit health issues older women often struggle with—including gut health, insulin resistance, inflammation, and stress, per Greeley. UV-exposed mushrooms also contain vitamin D, an essential nutrient for strong bones. Try making creamy mushroom soup, one-pot miso mushroom pasta, or crispy roasted sliced mushrooms for a delicious side. You can even brew some mushroom tea, or sprinkle powdered mushrooms onto dishes for a savory kick.
Flax Seeds
“Flax seeds are a key food for women over 50,” shares Pallian. The tiny seeds support heart health, hormonal balance, and cognitive function—all of which tend to decline over time. For example, flax seeds contain alpha-linolenic acid (ALA), a type of omega-3 fatty acid that may improve blood pressure, inflammation, and cholesterol levels, ultimately protecting the heart, per Pallian. Flax seeds also contain lignans, which act as phytoestrogens (i.e., dietary estrogens) that may ease menopausal symptoms and regulate hormones, she adds. Finally, the seeds offer vitamin E, which “may protect nerve cells and preserve cognitive clarity,” explains Pallian. Your best bet is to eat ground flax seed (vs. whole), as it’s easier to digest and better absorbed by the body, Pallian notes. “You can easily add it to oatmeal, yogurt, or smoothies, or mix it into baked goods like muffins,” she adds.
Tinned Sardines
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Need another reason to hop on the tinned fish trend? Tinned sardines are rich in calcium, vitamin D, and omega-3 fatty acids, which are all essential for brain, heart, and bone health, says Agyeman. They’re also high in protein, which can help slow muscle loss and improve physical performance with age. Not to mention, sardines contain vitamin B12 and selenium, two nutrients involved in thyroid function, per Greeley. Enjoy sardines on whole grain toast with avocado, or toss them with pasta, lemon juice, and olive oil, suggests Agyeman. “They’re even great straight out of the tin and spread onto your favorite cracker,” says Greeley.
Kale
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Kale is an important food for women in midlife and beyond, especially when it comes to bone, heart, and brain health, shares Pallian. Here’s why: 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 lower blood pressure,” explains Pallian. Plus, the leafy green contains antioxidants (think lutein and polyphenols) which protect brain tissue by reducing inflammation and oxidative stress. Try baking kale chips for a crunchy snack, or adding kale to fruit smoothies.
Walnuts
“Thanks to their high content of ALA, walnuts are ideal for women over 50,” says Pallian. In the body, ALA turns into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)—two types of omega-3 fatty acids that reduce inflammation and support brain health, she notes. “Walnuts may also boost memory, mood, and neural protection through neuroprotective compounds like vitamin E and melatonin,” adds Pallian. In the cardiovascular department, the healthy fats in walnuts can reduce LDL (“bad”) cholesterol, potentially protecting against heart disease. Use walnuts to add texture and flavor to meat-free dishes, like walnut mushroom bolognese, or, as Pallian suggests, “stir them into baked goods for a hearty, satisfying crunch.”
Avocado
If you’re over 50, consider eating more avocados. Their healthy fats and fiber can lower LDL cholesterol and reduce the risk of heart disease—which, again, drastically increases after menopause. Additionally, avocados offer lutein and B vitamins, providing benefits for brain health. “Lutein promotes better blood flow to regions of the brain responsible for cognition, [while] B vitamins lower homocysteine levels, which are linked to cognitive decline and dementia,” says Pallian. A classic avocado recipe is guacamole, but you can also mash the fruit (yes, fruit) on whole-grain toast, or blend it into a creamy salad dressing, per Pallian.
Edamame
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To support your overall health later in life, add edamame (i.e., young soybeans) to your rotation. “Edamame contains gut-friendly fiber, anti-inflammatory omega-3 fats, and phytoestrogens that protect against breast cancer and heart disease,” says Greeley. “Plus, it contains isoflavones that may help ease hot flashes,” notes Agyeman. “Toss [edamame] onto salads or grain bowls for a healthy lunch, or snack on them fresh or roasted,” suggests Greeley. When lightly salted, edamame is especially satisfying when you’re craving something salty.
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