5 Superfoods for Women over 50

We’ve all seen those articles claiming ‘superfood’ powers for certain foods. Sometimes they’re backed by science. More often than not, they’re fads that you’ll find difficult to include in your daily eating routine. But as a woman over 50, you know that your diet may need a little help.

This is where the superfoods in this article come in. They are all easily available, tasty, and nutritious foods that offer health benefits essential for women approaching menopause. So get ready to be your healthiest yet, with these 5 best superfoods for women over 50.

1. Barley Grass

A superfood supplement that’s gaining in popularity among the over-50s is barley grass juice powder. This supplement offers many benefits for all-round health but is particularly effective in the fight against free radicals. And that’s what makes it a superfood for women over 50.

They say the best things in life are free, but that’s not true of free radicals. There’s a theory that free radicals (reactive and unstable molecules) age our bodies faster. Free radicals are naturally produced as a byproduct of metabolism, but can also develop through exposure to toxins and ultraviolet light.

These unstable molecules damage DNA and proteins and, over time, contribute to aging. Barley grass powder contains one of the most important antioxidants, the enzyme superoxide dismutase (SOD). If you’ve never heard of SOD, it has a big part in fighting free radical damage.

You don’t have to accept the onslaught of free radicals on your body as you age. Just add some barley grass juice powder to your freshly squeezed juices and breakfast smoothies, beat free radicals, and age gracefully.

2. More Foods for Woman Over 50: Blueberries

Blueberries aren’t just a delicious, sweet treat, they’re an excellent food for women over 50. Thanks to their high flavonoid content, blueberries have more antioxidants than many other fruits and vegetables. This means they counteract those free radicals we mentioned earlier that lead to aging.

But that’s not all blueberries can do for you. About 80% of women ages 40-60 are at high risk for coronary heart disease. The antioxidants in blueberries link to lower oxidized LDL cholesterol levels, which means they protect you from heart disease.

Pop some in your smoothies and fruit salads, or eat them as is. This superfood is one of the most nutrient-dense berries but contains only 84 calories for an entire cupful. For a more indulgent treat, coat them in dark chocolate. The compounds in dark chocolate offer further protection against LDL oxidation.

3. Flaxseed

Flaxseeds (and flaxseed powder) are high in fiber, which is crucial for gut health and regularity. It’s also a great source of proteins, polyphenols, and omega-3 fatty acids. Just 1 tablespoon provides nearly 10% of the recommended dietary fiber intake. But more importantly, flaxseed can regulate hormones.

That makes this a superfood for women over 50, as women in this age group often struggle with hormonal issues due to menopause and even premenopause. This hormonal imbalance can also manifest itself in unwanted stubborn belly fat.

Flaxseed is a natural approach to this problem, reducing menopausal symptoms and balancing hormones. The omega 3s it contains also help to lower high blood pressure and reduce heart disease risks, both of which occur in higher frequency after the age of 50.

Flaxseed powder is an ultra-versatile superfood. Add it to your baking, and your smoothies, or sprinkle it into soups, stews, and salads. Its nutty flavor works well in most dishes.

4. Superfood Kale and Woman +50 Years

Like all cruciferous vegetables, kale is often hailed as a superfood. The experts agree that kale is highly nutritious and packed full of benefits. It’s a source of vitamins A, B6, C, and K, as well as folate, manganese, fiber, and the carotenoids lutein and zeaxanthin.

The carotenoids in kale protect your body’s proteins, fats, and DNA from damage caused by free radicals. And the vitamin B6 content boosts serotonin levels, which naturally decrease as we age. Serotonin has an important part in regulating mood, as well as promoting better sleep.

Kale can be a little bitter on its own, but this is easily overcome with a squeeze of lemon juice. And it’s easier to introduce kale to your diet than you’d think. Add kale to your salads, soups, or even pesto to enjoy all of the benefits while still enjoying your favorite meals,

5. Walnuts

Next time you’re watching a movie and feeling snacky, don’t reach for the chips. Instead, grab a handful of walnuts. Walnuts are the perfect anytime snack food for women over 50, as they are packed with antioxidants, polyphenols, tocopherols, and polyunsaturated fatty acids.

Why is this good news for women over 50? As women age, they experience more issues with joint stiffness, pain, and inflammation. Polyphenols reduce inflammation and can often alleviate joint pain and stiffness. Tocopherol, a form of vitamin E, has antioxidant properties beneficial to menopausal women.

Walnuts can be tossed into salads, or eaten on their own as a nutritious between-meals snack. Or coat them with dark chocolate and enjoy them as a sweet treat that’s good for your health.

Questions for You

What are your favorite ways to incorporate superfoods into your day, if you do so? Have you noticed any specific health benefits from including some of the foods above in your routine?

Please note: This post is for informational purposes only and is not intended as medical advice. Always see your doctor before making changes to your food routine to make sure it is right for you, given food allergies and intolerances, as well as other important factors.

Top image by Jill Wellington from Pixabay.