As you age, your body needs proper nutrients, such as vitamins, and minerals to function effectively. In this article, we’ll cover 10 essential things to eat to stay healthy as you age.
Calcium
As you age, you lose more calcium than you absorb. This can lead to osteoporosis, a condition where bones break more easily. Calcium helps your muscles, cells, nerves, and blood vessels maintain good working conditions. You can get this nutrient from milk, cheese, or yogurt.
Vitamin D
Vitamin D helps your body retain and absorb calcium. You can get this nutrient from sunlight, but your body can’t convert most of the sun’s rays as you age. It’s also challenging to get it from food, but you can try good sources such as mackerel, salmon, and sardines.
Vitamin B12
Vitamin B12 helps your body create blood and nerve cells. You can get it naturally from animal foods like fish, meat, dairy, and eggs or “B12 fortified” foods, like breakfast cereal.
Magnesium
Magnesium helps your body produce protein and bone and stabilizes blood sugar. You can quickly get it from seeds, nuts, and leafy greens.
Vitamin B6
Your body needs vitamin B6 to fight germs and create energy. It also assists in the development of babies’ brains. As you age, you need more B6, with some studies linking high B6 blood levels in seniors and better memory.
However, no evidence shows that B6 improves mental abilities in people with dementia. You can get the vitamin from chickpeas, fatty fish, liver, and fortified breakfast cereals.
Omega-3s
These fatty acids are considered “essential” because your body can’t produce them. Omega-3s protect your eyes and brain against age-related diseases such as arthritis and Alzheimer’s. Unless your doctor recommends otherwise, you can get it from food like fatty fish and walnuts.
Probiotics
Probiotics help with digestive issues such as irritable bowel syndrome, which you can get from fermented food like yogurt.
Selenium
Selenium protects your cells from damage and ensures your thyroid functions properly. It can be obtained from Brazil nuts, but you should only eat it in small quantities as too much selenium can make your hair fall out.
Zinc
Zinc can help you fight against inflammation and infections, and you can find it in oysters, beef, and crab.
Potassium
Potassium can protect your body against high blood pressure, stroke, and osteoporosis. You can get it from bananas, milk, spinach, and yogurt.
Conclusion
To live a long and healthy life, you must eat the proper nutrients, vitamins, and minerals. You can eat the ones we have covered to boost your overall well-being.
