Six Superfoods You Should Eat Every Day After Turning 50

As you turn 50, it’s difficult to ignore the changes in your skin, weight, memory, and energy levels. Even if you’re under 50 and think you’ll deal with these issues later, that “later” can be daunting. Taking steps now can help you avoid the need for drastic measures down the road. A great starting point is incorporating superfoods into your daily routine. But before we dive into the list, let’s first understand how your body changes as you reach 50.

How Your Body Changes After 50

First, weight gain becomes easier, and healthcare costs increase, especially for those with severe obesity. A 2021 study from the Harvard School of Public Health reveals that healthcare expenses are significantly higher for women and those aged 60 to 70. One contributing factor is the increased fat deposition in the body, which can disrupt muscle quality. Without sufficient protein intake, you may be at higher risk of malnutrition and muscle-related issues like sarcopenia and dynapenia.

• Sarcopenia refers to the shrinking of muscle and a decline in muscle mass.

• Dynapenia involves the loss of muscle strength and develops two to five times faster than sarcopenia.

Both conditions can reduce your stamina and balance, leading to a higher risk of falls and fractures.

Beyond muscle loss, neuron loss and neural damage also become more common after 50. Damaged areas release a protein called neurofilament light (NFL) into your blood and cerebrospinal fluid, which surrounds the brain and spine. NFL serves as a biomarker for nerve damage and degeneration, with higher levels indicating more nerve damage. This can lead to conditions such as Alzheimer’s, Parkinson’s, Huntington’s disease, or memory loss.

A 2020 study published in Nature found that serum NFL levels increase significantly after age 50. In the 50-60 age group, serum NFL levels rise by around 2.7% per year. For those over 60, the increase can be as high as 4.3% annually. These changes happen internally, but what about the visible effects on your skin?

Changes in Your Skin After 50

Your skin’s ability to renew cells slows down, producing less oil and becoming drier. This results in thinner skin, making veins and bones more visible. Healing from scratches or bumps takes longer, and pores may appear larger as dead skin cells accumulate. The buildup of oils and dead skin cells can also cause white bumps near your eyes, known as milia.

Sun exposure becomes a bigger concern, not just for tanning but because it can cause more pronounced wrinkles, dry skin, and age spots, and may even lead to rough, scaly patches. These changes, while common, signal that it might be time to adjust your diet.

Importance of Diet After 50

The saying “you are what you eat” holds true, especially as you age. Being mindful of what you put into your body and focusing on anti-inflammatory and antioxidant-rich foods can lower the risk of common age-related issues such as muscle loss, neuron loss, skin aging, obesity, heart disease, and diabetes.

To help you navigate these changes, we’ve compiled a list of six natural superfoods that are essential for those over 50 to maintain a healthy mind and body.

Six Natural Foods to Eat Every Day After Turning 50

1. Yogurt

Many older adults miss out on essential nutrients like calcium, vitamin D, and probiotics, which are crucial for overall health. Probiotic-rich yogurt provides a nutrient-dense feast, especially for bone health. Studies suggest that fermented dairy products, like yogurt and kefir, may lower the risk of hip fractures. Yogurt is also rich in high-quality protein, vitamins, and minerals, making it particularly beneficial for those over 50. If you’re sensitive or allergic to dairy, consider almond or oat milk alternatives, which are also packed with vitamins and minerals.

2. Berries

Consuming more fruits daily, especially berries, can help combat weight gain after 50. Berries have been traditionally used to protect the skin from wounds and UV damage, which is particularly helpful as the skin becomes more vulnerable with age. They are also loaded with antioxidants and anti-inflammatory compounds, including fibers, vitamins A, C, E, and B-complex vitamins. These compounds help protect the brain from oxidative stress and inflammation, which can lead to neurodegenerative diseases. Studies show that eating berries can improve memory, processing speed, and attention in older adults.

3. Yams

Yams are rich in vitamins A and C, minerals, and antioxidants that help fight aging. They are also high in fiber, which supports digestion and metabolic health. Fiber can lower the risks of obesity, diabetes, heart disease, and cancer. Research suggests that yam extracts can enhance skin hydration and promote skin cell growth, making yams particularly beneficial for people over 50.

4. Spinach

Spinach is a powerhouse of nutrients, including folate, flavonoids, vitamins A and C, which can help combat common diseases in older adults, such as cancer and heart disease. The fiber in spinach helps reduce inflammation and supports gut health, which is crucial as you age. Red spinach, in particular, is known for its benefits to skin health, improving skin color, hydration, collagen, and elasticity. However, spinach is high in oxalates, which can combine with calcium to form crystals that increase the risk of kidney stones. Therefore, those with kidney issues or osteoporosis may want to limit their spinach intake.

5. Ginger

Ginger is a natural anti-aging remedy with potent anti-inflammatory and antioxidant properties. Compounds like gingerol and shogaol in ginger help protect against gut and brain diseases, bacterial infections, diabetes, and even cancer. Ginger has also been shown to lower blood pressure and fat levels, reducing the risk of heart disease. Additionally, ginger can help alleviate stiffness and pain associated with osteoarthritis and rheumatoid arthritis, making it an excellent addition to the diet for those over 50.

6. Salmon and Tuna

Fatty fish like salmon and tuna are rich in muscle-building nutrients such as protein, vitamin D, and omega-3 fatty acids. These nutrients are crucial for preventing muscle loss, a common issue as you age. Omega-3 fatty acids also support brain health and reduce inflammation, making them essential for maintaining cognitive function. Eating fatty fish twice a week can improve muscle strength, fight insulin resistance, and lower the risk of dementia.

Conclusion

Once you hit 50, it’s critical to adapt to the changes in your body, starting with what’s on your plate. Beyond food, ensure you’re getting quality sleep, engaging in regular physical activity, managing stress effectively, and maintaining strong social connections. These factors are all significant for aging gracefully.

It’s also essential to avoid smoking and excessive alcohol consumption, as they can accelerate the aging process and lead to premature wrinkles. The small choices you make today can pave the way for a healthier future.

In summary, to maintain muscle mass and strength, incorporate yogurt, milk, and fatty fish like salmon and tuna into your diet. Vegetables and fruits like spinach and berries, with their vitamins and antioxidants, can fight inflammation and support skin, brain, and heart health. Yams and ginger are also excellent for easing pain and preventing memory issues. Give these superfoods a try and see the positive effects on your health and energy levels as you age.

Feel free to add your own favorite superfoods in the comments below