5 foods to include in your diet after 50: advice from nutritionists

As you get older, the saying “you are what you eat” becomes especially relevant, and here are the foods that nutritionists say you should definitely include in your diet to feel good and stay healthy.

Legumes are champions in terms of fiber content, and they are vital for our body. “Fiber is a key nutrient for heart health, blood sugar control, weight maintenance, and maintaining a healthy gastrointestinal tract,” says nutritionist Tara Tomaino. She recommends eating half a cup of beans per day, such as adding them to salads or soups.

Spinach, broccoli, kale, collard greens: All of these vegetables, Tara explains, are rich in iron, magnesium, potassium and calcium, which are essential for heart health. Leafy greens are also low in calories, making them a great addition to the diet of people managing their weight or blood sugar levels.

Berries are rich in antioxidants, which help reduce inflammation and slow the aging process. Plus, it’s a great dessert, so add berries to porridge, cottage cheese and yogurt, or just eat it with coffee or tea.

According to nutritionist Marin Melamed, whole grains are another must-have for women over 50: studies show that the mortality rate among people who consume them is much lower than those who do not include grains complete in their diet. So choose what you prefer – oats, brown rice, buckwheat, quinoa, amaranth or millet – and eat them every day!

Walnuts are a real superfood: they calm the nervous system, reduce the risk of depression, help maintain thyroid health, prevent premature aging and improve the condition of skin, hair and nails. The main thing is not to eat too many nuts, so as not to overdo it with the amount of calories and fats you absorb.

Read also: Why Japanese women don’t gain weight: 10 slimming secrets to remember

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