Nutrition for women after 50 should focus on slowing aging and protecting heart, bone, brain and gut health amid menopause (완경) and hormonal change. Diet quality matters more than calorie restriction. Experts list 11 recommended foods: kiwi (high vitamin C for skin, immune and bone health), Greek yogurt (calcium, protein and probiotics for bones, muscles and gut), prunes (dried plums — fiber and nutrients linked to bone and bowel health), blueberries (anthocyanins for blood pressure, cholesterol and memory), mushrooms (antioxidants and vitamin D when sun-exposed), flaxseed (ground for better absorption; ALA omega-3s and lignans acting as plant estrogens), canned mackerel and saury (calcium, vitamin D, omega-3s and protein), kale (calcium and vitamin K for bone and vascular health), walnuts (plant omega-3s for inflammation and brain health), avocado (unsaturated fats, fiber and lutein for heart and cognition), and edamame (young soybeans — fiber, omega-3s and isoflavones that may lower cancer and menopausal symptoms). These foods support bone density, cardiovascular and cognitive function, hormone balance and gut health in postmenopausal women.
