As women enter their 50s, they often experience digestive issues, hot flashes, weakened bones and muscles, and chronic inflammation. Dietary changes can help reduce inflammation and manage these health concerns. Here are five foods women in their 50s should regularly include in their diet.

Berries

Blueberries, raspberries, and strawberries are rich in antioxidants that help reduce inflammation and support healthy aging. These fruits can be easily incorporated into a morning yogurt or enjoyed as a snack. Berries are a key component of the MIND diet, which is designed to prevent dementia and other forms of cognitive decline.

Beans

Beans contain compounds like peptides, polyphenols, and saponins, which have anti-inflammatory properties. Consuming a variety of beans can increase satiety and reduce inflammation. They are also rich in fiber, supporting a healthy gut microbiome and managing menopause-related bowel issues. Beans also provide plant-based protein, helping prevent age-related muscle loss.

Leafy greens

Leafy greens like spinach, kale, watercress, and bok choy are packed with beneficial nutrients and phytochemicals that help inhibit inflammation and reduce oxidative stress. These include vitamins A, C, E, and K, as well as polyphenols. Some dark leafy greens also contain sulforaphane and indole-3-carbinol, which further inhibit inflammatory processes. They're a good source of fiber, helping regulate the immune system and control blood sugar levels.

During menopause, the decline in estrogen can negatively impact bone health, making adequate calcium intake crucial. In addition to calcium, leafy greens are also rich in magnesium and potassium, which contribute to overall health. Women can enjoy leafy greens in salads or vegetable smoothies.

Salmon

Salmon is rich in omega-3 fatty acids, which have potent anti-inflammatory properties. Eating 1-2 servings of fatty fish per week supports cardiovascular health, reduces joint stiffness associated with arthritis, and maintains brain function. Salmon also provides high-quality protein and vitamin D, supporting muscle mass and bone strength. Salmon can be prepared in various delicious ways, such as sushi, stews, or grilled dishes.

Nuts

A handful of nuts provides antioxidants and other heart-healthy nutrients like phytosterols, selenium, magnesium, tocopherols, polyphenols, unsaturated fats, and fiber. Diets including almonds and walnuts are beneficial in reducing inflammation and oxidative stress. For those who don't eat fish, walnuts are a good alternative source of omega-3s.

Le Nguyen (According to Eating Well)