As we get older, nutrition rules change—or at least get stricter. Some vitamins, such as B12, become even more important with time. But at what age do we need to make changes?
Dietary experts believe that these recommendations should be addressed at different stages of life, and it’s probably safe to start thinking about them in your 30s. “Why wait until it’s too late?” Here are 10 foods for healthy ageing:
1. Seek out vitamin B12
Vitamin B12 is often overlooked. Needed to make blood cells and improve cognition, vitamin B12 gets into the body along with animal proteins like eggs or meat.
Most young people easily get it in their diet. But for the body to use B12, it needs to dissolve it away from the protein. This gets more challenging with age as the level of stomach acid decreases.
B12 that is not bound to protein is found in fortified cereal and supplements and is more readily absorbed by the body. Starting at age 50, you should get most of your vitamin B12 from these types of fortified foods.
2. Eat more bananas
Blood pressure tends to rise as we age. To combat this problem and lower stroke and heart attack risk, you should eat less sodium and more potassium.
Furthermore, many hypertension medications have a diuretic effect that lowers both sodium and potassium levels in the body. Both of those electrolytes are necessary in a certain amount, but you need more potassium than sodium. To replenish potassium, look to fruits and vegetables. A banana is always a good choice, and baked potatoes, too (with the skin).
3. Cut calories
As we get older, our metabolic rate slows down, so our calorie intake should drop accordingly. We don’t need as much to keep us moving. In general, people also tend to move less as they get older. Extra calories may mean extra kilos, which ups heart disease and diabetes risk, as well as osteoporosis and osteoarthritis risk. Every bite should be crammed full of as many nutrients as possible.
4. Spice it up
With age, a drop in saliva and taste-bud power can leave some foods lacking ‘pop’. Don’t try to fix the problem by reaching for the salt shaker; there are millions of other sodium-free spices that you can enjoy.
Try new food flavours and textures, and avoid overcooking food to keep it from losing flavour. Add more hot pepper or other spices like curry if you like them. It might make you drink more water or milk, which is also good.
5. Drink more water.
Dehydration is one of the main reasons older adults end up in the hospital.
Your sensation of thirst can decline with age. In addition, certain medications—such as antihistamines and blood-pressure drugs—can make you more prone to dehydration. That means making a greater effort to get enough fluids.
It is recommended that women drink about 2.2 litres, or 9 cups, of water a day, and men drink 3 litres, or 13 cups. Try to limit coffee, tea, and alcohol. Caffeine and alcohol are diuretics, which increase the risk of dehydration.
6. Get more calcium
Calcium is good for your bones and is found in dairy products and other foods, but people may still not get enough (Lactose intolerance, which tends to increase with age, is one reason). Adults should get 1,000 milligrams a day, but that rises to 1,200 milligrams for women over 50 and men over 70.
Supplements are good if you don’t think you are getting enough calcium from your diet. The maximum calcium intake from food and supplements is 2,500 milligrams a day for adults or 2,000 milligrams a day if you’re over 50. More than that can up the risk of kidney stones and other problems in some people.
7. Increase vitamin D intake
Vitamin D is needed for your body to absorb and properly use calcium. Although this vitamin is naturally gleaned from the sun, fortified foods can help, but may not be enough. Since vitamin D is soluble only in fat, low-fat milk doesn’t always contain very much. Adults should aim for 600 international units per day and raise that to 800 after age 70 (4,000 is the daily max for adults).
8. Get Lutein for clarity
The world can get blurry for a lot of older people. To save your eyes from age-related macular degeneration or cataracts, start upping your intake of lutein during middle age.
According to some research, the nutrient, which is related to beta-carotene and vitamin A, may also help fend off cognitive decline. You can get your allotment of lutein by eating more green, leafy vegetables like spinach, fruits like grapes and oranges, and egg yolks.
9. Limit saturated fat
Avoiding foods high in saturated fat should be a lifelong goal, and it goes along with maximizing your nutrient-to-calorie intake. Low-fat dairy products, for example, are rich in nutrients such as protein and calcium without adding unnecessary fat or calories found in full-fat dairy.
Most of the fat in an older person’s diet should be good fats, such as polyunsaturated and monosaturated fats that come from foods like soybeans. These oils can also be a good source of vitamins E and K.
10. Be supplement savvy
Food is your best source of nutrients, but it can be hard to get all you need in the recommended amounts.
Calcium and vitamins B12 and D are highly important. But overconsumption is dangerous too; you can easily end up getting too much of a good thing if you take supplements. Be a smart supplement taker and know the risks. Talk to your doctor about appropriate dosages.
Also read: 7 Foods That Never Expire: Pantry Staples for Eternity
References:
Healthline: https://www.healthline.com/nutrition/foods-that-support-healthy-aging
Real Simple: https://www.realsimple.com/health/nutrition-diet/healthy-eating/the-30-healthiest-foods
Web MD: https://www.webmd.com/healthy-aging/ss/slideshow-best-foods-as-you-age
