You strive to eat healthy and hit the gym when you can — or at least sneak out for a daily walk with the dog. But are you getting all the nutrients your body needs to function at its best? If you’re over 50, there’s a good chance you’re not....READ ORIGINAL & FULL CONTENT FROM SOURCE |
“In general, as we get older our ability to absorb many nutrients — vitamins and minerals and other bioactive components of foods — tends to wane,” says Howard D. Sesso, director of nutrition research and an associate epidemiologist at the division of preventive medicine at Brigham and Women’s Hospital.
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“As you age, it is important to eat healthy to prevent age-related changes like increased risk for chronic disease, bone loss, muscle loss and decreased metabolism,” adds Brooke Levine, a dietitian nutritionist at NYU Langone Health.
1. B12
“Vitamin B12 is one of the essential vitamins, and our ability to absorb it weakens quite a bit as we enter our 60s and 70s,” says Sesso. It helps keep the nervous system running smoothly and is involved in red blood cell formation, as well as DNA synthesis. B12 deficiency can cause everything from lethargy to neurological issues.
2. B6
Vitamin B6, or pyridoxine, is important for the central nervous system as well as immune health. “Adults over the age of 50 do not absorb vitamin B6 as efficiently as younger adults, and often have a diet that is low in foods that contain this vitamin,” says Amber Core, a registered dietitian at The Ohio State University Wexner Medical Center. Foods rich in B6 include liver, fatty fish, chickpeas, dark leafy greens, bananas and citrus fruits. Women over the age of 50 should aim for 1.5 mg of B6 per day, and men of the same age need 1.7 mg per day. This, adds Core, can be obtained by prioritizing several of the B6 rich foods above.
3. Magnesium
Magnesium is an important mineral that many adults are deficient in. In fact, 70 to 80 percent of adults over 70 don’t get the required daily amount. Not having enough of this essential mineral has been linked to everything from sleep disorders to impaired cognition, cardiovascular disease, stroke, type 2 diabetes, asthma and depression.
4. Omega-3s
Some studies have linked omega-3 fatty acids, found in foods like fish and flaxseeds, to improved brain health. In addition, some research done in middle-aged and older adults has shown that omega-3s may have benefits for heart health, “both in terms of triglycerides or lipids and perhaps with a modestly lower risk of cardiovascular disease,” says Sesso. This can be helpful, as heart disease remains the leading cause of death in American adults and is more common in people over the age of 65.
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