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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.
Example: Grill sardines and serve with yam or plantain.
4. Unripe Plantain
Low in sugar and high in resistant starch, it helps insulin sensitivity and keeps you full longer.
Example: Boil and serve with garden egg sauce. For detailed nutritional information of this food, you can check it out on Nuwell as it as ideal for weight management and blood sugar control.
5. Nuts and Seeds (Groundnuts, Egusi, Flaxseeds)
Rich in healthy fats, lignans, and magnesium. These support hormone balance and reduce hot flashes or mood swings.
Example: Sprinkle ground flaxseed into pap or add egusi to soups.
6. Whole Grains (Fonio, Millet, Brown Rice)
Fiber helps digestion and keeps cholesterol in check. Whole grains also prevent energy crashes linked to refined carbs.
Example: Swap white rice with fonio or millet 2-3 times a week.
7. Avocados
Packed with potassium and healthy fats, avocados support heart health and keep skin supple.
Example: Spread avocado on whole-grain bread or add slices to salads.
8. Fatty Fish (Mackerel, Sardines, Salmon)
These provide omega-3 fatty acids and vitamin D, which support brain function, reduce joint inflammation, and preserve vision.
Tip: Use grilled fish rather than fried for a cleaner fat profile.
9. Fermented Foods (Ogi, Nunu, Yogurt)
Gut health affects everything from immunity to mood. Fermented foods add probiotics, aid digestion, and improve nutrient absorption.
How to use: Take Ogi (fermented corn) with Akara, Moi-moi or other protein sources, you can also use yogurt with fruits for a balanced snack. All these foods can be found in the Nuwell Explore page
Using Nuwell to Build Sustainable Habits
Tracking food manually in this part of the world is tough, especially with mixed dishes. This is why We are building Nuwell to simplify this by:
- Scanning meals: Instantly analyzes calories and nutrients from images.
- Recommending dishes: Suggests meals that match your goals and health conditions.
- Logging progress: Keeps a visual food diary with weight and hunger trends.
- Multi Ingredients search: Search for foods based on ingredients you have at home with accurate percentage matching.
These 9 foods are not just nutritious, they fit into African dishes and cultural patterns. With consistent use and the support of a tool like Nuwell, staying strong and balanced over 50 becomes more achievable.
| Food | Key Benefit | Example Meal |
|---|---|---|
| Ugu / Ewedu | Calcium & iron for bones/hormones | In soups or smoothies |
| Beans & Lentils | Plant protein & blood sugar support | Stewed beans with rice |
| Fatty Fish | Omega-3s for brain and heart health | Grilled sardines with yam |
| Unripe Plantain | Resistant starch for fullness & sugar | Boiled with vegetable sauce |
| Nuts & Seeds | Hormone-balancing fats | Flax in pap, egusi in soup |
| Whole Grains | Energy and cholesterol support | Fonio, millet in stews |
| Avocados | Skin and heart health | Toast topping or salad addition |
For African women over 50, what you eat each week shapes how you age. These foods, combined with smart tracking and real cultural context, form the foundation for lifelong strength and balance.
Want to have a feel of what we are building? 👉 Check Our NuWell AI Playground 📸 Follow on Instagram