Healthy Eating For A 50-year-old Woman

It's no secret that eating a healthy, well-balanced diet can help keep a person in tip-top shape. Fresh fruits and vegetables, whole grains, low-fat dairy and lean meats are all good choices for a strong, healthy existence. However, women need some additional nutrients to help maximize health as they age. In addition, some special super foods may have anti-aging properties.

Vitamin C

As you age, your cells suffer the effects of oxidation. To help protect your cells, the antioxidant vitamin C is indispensable. Antioxidants can help ward off cancer, but they may also help lessen the appearance of aged skin and wrinkles. Choose foods high in vitamin C such as citrus fruits, bell peppers, tomatoes, strawberries, kiwi, mango, broccoli and leafy green vegetables.

Calcium and Vitamin D

Osteoporosis is a condition that can develop as women age; however, 50-year-old women still have time to impact bone strength through their intake of calcium and vitamin D. The best sources of calcium are low-fat dairy items. Foods such as tofu, spinach, fortified breakfast cereals and fortified orange juice also contain calcium. Calcium supplements may also help women who have difficulty getting enough calcium through their diets -- for example, those who are lactose intolerant. Vitamin D, also useful against osteoporosis, is found in low-fat dairy and vitamin supplements. To convert this vitamin into its usable form, the body needs to be exposed to natural sunlight for 10 to 15 minutes, two to three times per week.

Fish

The omega-3 fatty acids in fish may help women boost their heart health and maintain mental acuity as they continue to age past 50. The American Dietetic Association recommends consuming up to two servings, or 12 oz., of fish per week. Salmon, tuna, mackerel, pollock and catfish are all good choices. Of concern is the mercury content of fish, but some varieties contain more than others. Avoid swordfish, shark, tilefish or king mackerel.

Berries

Berries contain natural food dyes called anthocyanins that give many berries their purplish color. This substance may help reduce the risk of developing Parkinson's disease in women. A study by Dr. Xiang Gao from Harvard Medical School suggests that health benefits can be optimized by eating 2 to 3 cups of berries each week. Try blueberries, blackberries, raspberries, strawberries or cranberries.