Why Vegetables Are Non-Negotiable for Women Over 50

In a world overflowing with diet trends, one truth remains constant: a diverse, plentiful intake of vegetables and other plant-based foods supports every single aspect of health. This is especially crucial for women over 50.

I was chatting about this on a Sunset Walk in Banagher Glen with NorthStar Wellbeing last night and so many points came up I thought I'd expand here and share with you all. .

🌿 Plants Feed Your Gut — And Your Gut Feeds You

Most of us know by now that a healthy gut microbiome is central to whole-body health, and plant foods are its favourite fuel source. Vegetables, beans, lentils, herbs, spices, nuts, and seeds contain fibres and polyphenols that act as prebiotics—i.e. food for your beneficial gut bacteria.

A thriving gut helps regulate:

• Hormones – especially relevant during and after menopause when estrogen and progesterone levels decline. Your gut helps metabolise and clear hormones effectively.

• Mood and brain function – over 90% of your body’s serotonin (your “feel good” neurotransmitter) is made in the gut.

• Energy – gut imbalances can lead to fatigue, poor absorption, and blood sugar crashes.

• Immunity – around 80% of your immune system is housed in the gut. A healthy gut supports resilience to infections, inflammation, and even autoimmunity.

  
  

👉 What Women over 50 might not know!

Women over 50 are more likely to have altered gut health due to age, hormone changes, medications (e.g. antibiotics, NSAIDs, PPIs), stress, or previous poor diets. A plant-rich diet can help restore balance.

And yes—gut-unfriendly foods (like excess sugar, ultra-processed foods, or refined carbs) can feed the wrong microbes or cause inflammation. That’s why focusing on what you add (plants!) is often more powerful than focusing only on what you cut out. This is one of my favourite guidelines for clients. Think more about what you add in and less about what you are cutting out. We end up elbowing out the unhealthy stuff so there is less room for it in our lives.

🧠 Micronutrients: The Spark Plugs of Your Cells

Every one of your trillions of cells relies on vitamins, minerals, and phytonutrients to function. These micronutrients act as catalysts for all the processes that keep you alive and thriving—think energy production, detoxification, bone remodelling, hormone balance, brain health, skin repair and more.

While you get some nutrients from animal products or fortified foods, plants provide a vast and dense supply of micronutrients—many of which you simply won’t find elsewhere in significant quantities. These include:

• Magnesium – essential for sleep, bone health, blood sugar, and stress regulation

• Folate – crucial for energy, brain function, and cardiovascular health

• Vitamin C – supports skin, immunity, and iron absorption

• Potassium – regulates blood pressure and supports muscle and nerve function

• Polyphenols – anti-inflammatory plant compounds with anti-aging, heart-protective benefits.

  
  

👉 What Women over 50 might not know!

As we age, nutrient absorption can decline. At the same time, needs for certain nutrients go up (e.g. for bone, brain, heart, and hormone health). Eating a wide variety of vegetables, legumes, nuts, seeds, herbs, and spices every day is one of the best strategies to meet these changing needs.

🥦 It’s Not Just About Vegetables: Think “Plant Diversity”

Yes, your five-a-day is great—but let’s be honest: it’s an outdated minimum, not an optimal target. Originally devised as a public health campaign, it was never meant to reflect the ideal for thriving health, especially in midlife.

Gut health experts and more recent research suggest aiming higher:

• 7-a-day,

• 10-12-a-day, or

• 30+ different plant foods per week—this includes vegetables, fruits, whole grains, legumes, herbs, spices, nuts, and seeds.

  
  

And let’s clear up another common myth: Five-a-day doesn’t give us licence to eat a load of fruit and avoid the greens. That could mean you're getting far too much sugar, especially if the fruits are constantly bananas, grapes, or juice. This is particularly unsuitable if you are managing or avoiding diabetes or focussing on balancing blood sugars for metabolic health. Instead, think of it as:

• A foundation of colourful vegetables, especially leafy greens, cruciferous veg, and fibrous varieties

• Some low-sugar fruits like berries or citrus

• Other fruits in moderation

• And the addition of pulses, herbs, and other whole plant foods to increase diversity, not just quantity

Chickpea stew

Different plants feed different gut microbes and offer unique nutrients. The more variety you include, the better your gut—and your whole body—functions.

Try to:

• Eat 30+ different plant foods each week (this includes veg, fruits, whole grains, legumes, herbs, spices, nuts and seeds)

• Focus on colour – different pigments = different antioxidants and phytochemicals

• Include fermented foods like kefir, natural yogurt, sauerkraut, kimchi, or miso for a daily dose of live beneficial bacteria

• Use dried herbs and spices liberally—they count too!

  
  

🌸 What Women Over 50 might not know!

This matters more than ever after menopause. At this time your body experiences shifts that affect metabolism, weight, bone health, and brain function. You may notice changes in digestion, sleep, or mood. A plant-forward diet can support all of these systems. PS I'm not suggesting a fully vegetarian diet unless that is something you prefer. I personally like a plant forward style of eating that includes some meat, fish, poultry and dairy.

Some specific benefits in this plant forward eating style for women over 50:

• Weight management – fibre-rich plants help keep you full and support stable blood sugar

• Joint and bone health – nutrients like magnesium, calcium (from leafy greens), and antioxidants help reduce inflammation and support bone density

• Heart health – fibre, potassium, and phytonutrients all contribute to lower blood pressure and cholesterol

• Brain health – polyphenols and vitamins support memory, focus, and mood

• Skin and connective tissue – vitamin C, carotenoids, and antioxidants promote skin repair and collagen maintenance

Final Thoughts

On my wellbeing walk last night with Nuala @ Northstar Wellbeing I talked about my vision for my future self at 85 and how my actions today drive how I want to be then.

If you’re over 50, investing in plant diversity isn’t a nice-to-have—it’s a must-have for energy, resilience, and functional aging. It doesn’t mean becoming vegetarian or giving up foods you love—it simply means adding in more plants every single day. Your body (and your future self) will thank you.

PS - Some people with particular digestive issues may not do well with specific plant types and often dose will be an issue. If this is the case for you, please consult a healthcare professional before increase your plant intake.