4. Say Yes to Eggs—Just Make Sure They’re Cooked
Eggs truly are nutritional powerhouses—especially for women over 50. Packed with high-quality protein, healthy fats, and essential nutrients like vitamin A, vitamin B12, phosphorus, and selenium, they provide remarkable nutrition for just about 78 calories per egg.
However, there’s an important distinction to make: while eggs themselves are beneficial, raw eggs can pose serious health risks once we’re in our 50s and beyond.
Research shows that uncooked eggs can harbor salmonella bacteria, which may cause food poisoning. What many women don’t realize is that our immune response naturally changes as we age, making us more vulnerable to foodborne illnesses. For those over 50, a case of salmonella that might have been merely uncomfortable in your 30s could potentially require hospitalization.
This caution extends beyond obvious raw eggs to include foods containing undercooked eggs such as homemade hollandaise sauce, caesar dressing, tiramisu, and traditional eggnog.
Beyond safety concerns, cooking your eggs also maximizes their nutritional benefits. Studies have found that people who consume raw eggs absorb only about 50% of the available protein, while those eating cooked eggs absorb an impressive 90%!
Fortunately, there are countless delicious ways to enjoy fully-cooked eggs:
- A veggie-packed morning omelet with spinach and bell peppers
- Perfectly poached eggs over whole-grain toast
- Hard-boiled eggs for a convenient protein-rich snack
- Frittatas loaded with seasonal vegetables
- Egg muffin cups prepared in advance for busy mornings
Many women in our community find that incorporating 1-2 cooked eggs daily provides sustained energy and helps maintain muscle mass—something increasingly important after 50.