Over time, there are many changes in women’s lives. Among these changes, there is one that marks a turning point: menopause. To take care of the body, professionals recommend eating foods rich in omega-3, such as salmon, sardines, mackerel, herring, and anchovies. This group of foods is also key to the Mediterranean diet, which provides a large amount of vitamin D, which also helps slow the onset of osteoporosis in the bones. Below, we present all the tips from the Dietary Guidelines for Americans for healthy aging.
When nutrition is essential for women agen
As women age, nutrition turns out to be a essential part of being strong, sharp, and active. Close to menopause, all modifications related to hormones, metabolism, and muscle mass can affect everything from bone density to brain health. That’s the reason why dietitians say a certain particular food deserves a regular spot on the plate: fatty fish.
Fatty fish such as salmon, sardines, mackerel, herring, and anchovies are packed with nutrients that support heart, brain, and bone health. They’re a great part of the Mediterranean diet, a way of eating connected to longer life expectancy and lower risk of chronic disease. Let’s get to know why these fish are truyl relevant for women over 50, and how to add them to your meals in your weekly routine.
Salmon and other fatty fish are key for women over 50
Fatty fish are rich in omega-3 fatty acids, in particular EPA and DHA, which are basic for brain and heart health. These happenings can aid decrease inflammation, help cognitive function, and protect against heart disease. Investigations have shown that women who eat more omega-3s may go through slower age-related cognitive decline and a lower risk of depression.
Fish such as salmon and sardines also supply vitamin D, a nutrient that has an important role in calcium absorption, helping protect against bone loss and osteoporosis. This could be usual after menopause, at the time women experience a rapid decrease in estrogen, which growth the danger of weak bones.
More over to these benefits, fatty fish are a clean start of high-quality protein, which helps muscle repair and maintenance. As protein requires growth after 50, taking into account fish a few times a week can assistance women meet those needs without depending on red meat.
Omega-3 fats may, in addition, support heart health by lowering triglycerides and migliorating cholesterol equilibrium. For women in their 50s and beyond, at the time heart disease risk increases, this makes sardines and salmon some of the best foods to include in your diet.
Easy ways to add fatty fish to your weekly diet
If you’re not used to eating fish usually, begin with small quantities and make it easy. Many types of fatty fish are available fresh, frozen, or canned, and all are the same essential nutrients. Here we present some other options that are also good:
- Instead of in salmon, try to eat chicken: Bake or grill a fillet with olive oil, lemon, and herbs for dinner.
- Use canned sardines or mackerel: Add them to whole-grain toast with avocado, toss them into salads, or mix them into pasta with garlic and olive oil.
- Try tuna or anchovies: Mix with chickpeas or beans, or use anchovies to an extra flavor to sauces and dressings.
- Go for convenience: Maintain canned salmon or herring in your pantry to boost protein and omega-3 intake any time.
Aim to add fatty fish at least twice a week, or about 8 ounces total, as recommended by the Dietary Guidelines for Americans. If you don’t eat fish, talk to your doctor about omega-3 supplements derived from algae, which offer similar benefits.
All we eat in our 50s arrange the stage for the way we’ll feel in our 60s, 70s, and beyond. Fatty fish is one of the easies and most productive foods to help women keep strong, healthy, and energized in this stage of their lives.
