I'm a Doctor and These Are the 6 Best High-Protein Foods Women Over 50 Need Daily

When it comes to nurturing yourself, a wise place to turn for advice is your healthcare provider. They can offer the right lifestyle plan for success—including the best foods to include in your weekly rotation. As you age, protein is essential, along with performing regular resistance training, to preserve and build lean muscle. We spoke with Dr. Kezia Joy, RDN and Medical Advisor with Welzo, who shares the best high-protein foods women over 50 need to consume every day.

Why is protein so important? As you age, you naturally lose lean muscle—a process known as sarcopenia. Adequate protein intake helps combat this loss by adding essential amino acids to your diet. By consuming plenty of protein—especially during menopause—you will gain more energy, maintain your immune system, and stay strong enough to lead an active, independent lifestyle.

"Beginning in their 50s, women naturally lose muscle mass at a faster rate than they had previously, and this loss is increased post-menopause," explains Dr. Joy. "Daily adequate protein consumption can help to reduce this natural decline of muscle mass and support strength, balance, and mobility for older women. In addition to its role in preserving muscle mass, protein plays a significant role in promoting good metabolic health by supporting appetite regulation (satiety) and regulating blood glucose levels as hormone levels continue to fluctuate through the aging process."

It's important to ensure you're eating the right protein-packed foods—here are some of the best.

Greek yogurt and eggs are packed with protein, easy to digest, and are oh-so nutritious. They're also easy to whip up and customize, making them both excellent choices to include in your daily rotation.

"[Protein helps you] maintain your muscles," says Dr. Joy. "These types of protein can be particularly helpful when consumed for breakfast, as they will help to stimulate your muscle protein synthesis early in the day."

Salmon is a delicious fatty fish that delivers high-quality protein and omega-3s. This fish is excellent for healthy muscles. According to Dr. Joy, it also lowers muscle damage caused by inflammation.

"Additionally, poultry, whether chicken or turkey (or any type of lean poultry), provides an alternative, fat-free source of protein," Dr. Joy tells us. "Both sources of protein help you to meet your protein requirements without consuming too many calories, thus promoting a healthy body composition."

Cottage cheese is considered a slow-release protein, and makes a great snack or light meal that's good for your muscle health. Legumes and lentils are plant-based proteins with fiber, which is helpful for gut and heart health. Animal and plant protein adds more variety to your meal rotation.

If you're heading to the grocery store and need further inspiration, check out Nutritionist Reveals The 10-Second Hack To Find Hidden Protein Foods.