9 African foods Women Over 50 Should Eat Weekly for Strength, Hormone Balance, and Longevity. According to Experts
If you are a woman over 50 looking to stay strong, balanced, and healthy. Here are 9 powerful whole foods, plus easy tips and examples that support strength, hormones, and longevity for women. .
Understanding the Needs of African Women Over 50
Women over 50 experience shifts in metabolism, bone density, and hormonal activity, all of which are influenced by diet. Many African women at this stage also deal with food access, cultural norms, and chronic health risks like hypertension or diabetes. The right foods can make a measurable difference.
That’s why we’re building Nuwell, our AI-powered wellness platform designed to help you track your calories, monitor your progress, and suggest foods that truly match your body’s needs. Here in Africa, we have a wide variety of foods to choose from, which can be overwhelming, and for this case, here’s our top pick to include in your weekly diet.
1. Leafy Greens (Ugu, Ewedu, Sukuma Wiki)
These dark, fibrous vegetables are rich in calcium, magnesium, and vitamin K — crucial for bone health and hormonal regulation.
Example: Add Ugu to egusi soup or blend ewedu with minimal seasoning for a low-calorie side. You can always estimate portion sizes and tracks your iron intake.
2. Beans and Lentils
Loaded with plant protein and soluble fiber, they support muscle maintenance and stable blood sugar. Beans also provide phytoestrogens, which mildly mimic estrogen to ease hormonal changes.
Example: Sometimes you can replace meat with stewed black-eyed peas once a week. Always compare protein value with your meat options.
3. Fatty Fish (Titus, Mackerel, Sardines)
Omega-3 fats in these fish improve cognitive function, reduce inflammation, and support heart health — common concerns post-menopause.
