As we age, it is important to keep up with a diet full of the proper nutrients to maintain our health, energy, and mood. Adding more of these nutrients to your diet will help you maintain a healthy lifestyle:
- Protein. When we age, we tend to lose our strength and muscle mass. Keeping a protein-rich diet such as chicken, eggs, lean beef, and salmon is important.
- Fiber. Eating fiber is good for our gut, especially while taking certain medications that can interfere with our gut health and staying regular. Consider eating more vegetables, fruit, whole grains, and legumes.
- Calcium and Vitamin D. Older adults tend to absorb less calcium from their diets and have a harder time producing Vitamin D, the two most important nutrients for bone health. Foods high in calcium include spinach, kale, and a variety of fish. Vitamin D-rich foods include salmon, egg yolks, mushrooms, and cow’s milk.
- Vitamin B12. This vitamin is essential for making red blood cells and maintaining healthy brain function. 10-30% of people over 50 have a reduced ability to absorb Vitamin B12 from their diet. Consider taking a Vitamin B12 supplement or consuming foods such as eggs, fish, meat, and dairy.
- Potassium. Increasing potassium can help lower your risk of high blood pressure, kidney stones, and heart disease. Add bananas, avocados, leafy greens, and potatoes to your diet.
- Iron. Iron deficiency is higher among the older population and can lead to anemia. Increase your iron intake by eating dark leafy greens, fish, red meat, liver, and other organ meats.
Keeping these nutrient-filled foods in mind, limiting sugar and junk food, and staying hydrated can help prevent illness and lead to a healthier life! At VRI, we’re here to help!