Salmon
Salmon is a source of high-quality protein, which helps maintain and repair muscle mass. This fish is also rich in omega-3 fatty acids, which support heart health and reduce inflammation. This is a particularly important factor after menopause, when the risk of heart disease increases.
Salmon also contains natural vitamin D. The combination of protein, healthy fats and vitamin D helps reduce the risk of bone fractures, heart disease, and cancer.
Greek yogurt
Greek yogurt is a rich source of protein and calcium, which help support bone and muscle health. This yogurt also provides probiotics that are beneficial for the intestinal microflora.
Black beans
Black beans are rich in protein and soluble fiber, which helps regulate blood sugar and cholesterol levels. After age 50, a diet rich in fiber helps support metabolism, improve insulin sensitivity and secretion, and reduce the risk of metabolic syndrome.
Tofu
Isoflavone - a plant compound found in tofu that can help soothe hot flashes and bring a sense of balance during menopause. Tofu is also rich in calcium and vitamin D, which help strengthen bones and reduce bone loss due to aging. This is an important benefit for women over 50.
Lentils
Lentils are a rich source of plant protein. Lentils also provide iron and fiber to help prevent fatigue, aid digestion and stabilize blood sugar. These are important factors to maintain health when entering middle age.
Chicken
Chicken is a familiar dish, providing a lot of high-quality protein but low in fat, helping the body maintain muscle without worrying about gaining weight. This is a particularly suitable choice for women over the age of 50, when hormonal changes make weight control more difficult.
Prioritizing lean protein such as chicken, combined with increased physical activity, helps reduce the risk of weight gain, improve metabolism and maintain overall health in middle age.
