Berries
Blueberries and blackberries are berries rich in antioxidants, which have anti-inflammatory effects and support healthy aging. You can easily add berries to your daily diet such as combining them with morning yogurt or serving them as a snack. This is also an important food group in the MIND diet - a nutritional model designed to reduce the risk of memory loss and cognitive decline with age.
Beans
Beans contain peptides, polyphenols, and saponins with anti-inflammatory properties. Eating a variety of beans will help you feel full longer and fight excessive inflammation in the body.
In addition, beans are rich in fiber, support a healthy gut microbiome, and can help control menopausal-related gut problems.
Dark green leafy vegetables
Dark green leafy vegetables such as spinach, kale, and bok choy contain many beneficial nutrients and phytchemicals that help suppress inflammation and reduce oxidative stress.
During menopause, a drop in estrogen can be harmful to bone health. Therefore, getting enough calcium while you are at this stage becomes even more important. Dark green leafy vegetables are rich in minerals that help build bones such as calcium, magnesium and potassium.
Salmon
Salmon is rich in omega-3 - a fatty acid known for its anti-inflammatory properties. Eating 1-2 servings of fatty fish per week can support heart health, reduce stiffness associated with arthritis and help maintain brain function. For women of this age, it is also a source of high-quality protein and vitamin D - 2 nutrients that support muscle mass and bone health.
Nuts
Seeds provide antioxidants and heart-healthy nutrients such as phytosterols, selenium, magnesium, tocopherol, polyphenols, unsaturated fats and fiber.
