8 things your body needs as you age
As we age, our bodies undergo various changes that can affect our nutritional needs. Ensuring adequate intake of essential nutrients helps maintain energy, cognitive function, strong bones, and overall health.
Calcium is vital for maintaining bone density and preventing osteoporosis. Absorption decreases with age, so older adults should consume calcium-rich foods like dairy, leafy greens, or consider supplements if needed.
Vitamin D aids calcium absorption, supports immune function, and promotes bone strength. Older adults may require higher intake due to reduced skin synthesis and limited dietary sources. Sunlight exposure and fortified foods are key.
Vitamin B12 is essential for producing red blood cells and maintaining nerve health. Age-related decreases in stomach acid can reduce absorption, making fortified foods or supplements important for seniors to prevent fatigue and cognitive decline.
Vitamin B6 supports brain function, mood regulation, and the metabolism of proteins and amino acids. Adequate intake from poultry, fish, potatoes, and fortified cereals can help maintain cognitive health in older adults.
Magnesium is involved in over 300 biochemical reactions, including muscle contraction, nerve signalling, blood sugar regulation, and blood pressure control. Nuts, seeds, whole grains, and leafy greens are good sources.
Probiotics are beneficial bacteria that maintain a healthy gut microbiome. They aid digestion, enhance nutrient absorption, and support immune function. Yogurt, kefir, sauerkraut, and other fermented foods can help keep your gut balanced.
Omega-3 fatty acids support cardiovascular health, reduce inflammation, and may enhance cognitive function. Include fatty fish, flaxseeds, chia seeds, and walnuts to help protect your heart and brain as you age.
Zinc is essential for immunity, wound healing, and DNA synthesis. Adequate zinc intake can reduce infection risk and support overall health. Foods rich in zinc include meat, shellfish, legumes, and seeds.
