The secret of Mediterranean women: 5 powerful foods that every woman 50+ should include in her routine
The Mediterranean diet is considered one of the healthiest in the world and, according to nutritionists, it can be a great ally for women over 50. At this stage of life, the body goes through hormonal changes, bone density can decrease and metabolism tends to slow down. That's why including foods rich in nutrients, fiber and good fats is essential for maintaining energy, preventing disease and promoting longevity.
Here are 5 Mediterranean foods that shouldn't be missing from your weekly menu.
1. The "liquid gold" that protects your heart
We're talking about extra virgin olive oil. It is a source of good fats that reduce bad cholesterol and also has anti-inflammatory properties. A drizzle of olive oil can transform salads, vegetables and even a simple loaf of bread into a healthy dish full of flavor.
2. The fish that feeds the body and the brain
Salmon, sardines, mackerel... these omega-3 rich fish are essential for keeping your heart strong and your mind sharp. They also help with skin health and can even improve your mood. Put them on your plate at least twice a week.
3. The cheap ingredient that gives you satiety and strength
They're in your pantry and you might not appreciate them: chickpeas, lentils and beans. Legumes are a bomb of vegetable proteins and fiber, keeping you satisfied for longer and helping to preserve muscle mass - essential after 50.
4. Colorful vegetables that slow down aging
Red tomatoes, vibrant peppers, green spinach, purple eggplant... each color brings different vitamins and antioxidants. Together, they strengthen immunity, fight free radicals and keep your energy up.
5. The crunchy snack that protects bones
Walnuts and almonds are much more than a healthy snack: they contain calcium, magnesium and proteins that strengthen bones and prevent common problems after the menopause. A handful a day makes a difference!
Regularity is the key
Following the Mediterranean style doesn't mean giving up the pleasure of eating, quite the opposite: it's a tasty diet, rich in colors and textures. For women over 50, including olive oil, oily fish, pulses, various vegetables and oilseeds in the routine can bring benefits ranging from heart health to preserving bones and energy.
The key is regularity: consuming these foods every week is a simple and powerful step towards healthier and more vibrant ageing.
Mirella Mendonça
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