20 Vital Nutrients You Should Be Getting In Your Diet If You're Over 50
Which Ones Are You Missing?
While it’s important to be getting enough nutrients throughout your whole life, it becomes even more imperative past a certain age. The looming threat of age-related diseases like cancer, osteoporosis, and dementia becomes all the more real once you surpass middle age. Your diet plays a crucial role in your health and can even help stave off some of these illnesses. Here are 20 vital nutrients you should be getting in your diet if you’re over 50 and the best food sources for them.
1. Protein
Protein isn't just for those young gym rats. It's essential for maintaining your strength and muscle mass which declines with age. Get your protein from lean meats, fish, beans, lentils, and tofu.
2. Calcium
Getting plenty of calcium in your diet helps keep your bones strong and staves off osteoporosis which commonly affects older folks. Dairy, plant-based milk, fish, and leafy greens are all excellent sources of this element.
3. Vitamin B12
Vitamin B12 supports brain and nerve function. As absorption of it declines with age, it’s vital to get plenty in your diet. Good sources include meat, fish, dairy, and fortified cereals.
4. Omega-3 Fatty Acids
You’ve probably heard the benefits of omega-3 touted time and time again and for good reason. Omega-3 fatty acids protect you against cognitive decline, reduce inflammation, and support your heart. Salmon, flaxseeds, and walnuts are all good sources.
5. Folate
As heart attacks are the number one killer in the US, we’ll take all the heart-supporting nutrients we can get. Folate reduces your risk of stroke and supports cell growth. It’s found in leafy greens, beans, and avocados.
6. Vitamin D
As vitamin D helps absorb calcium, there’s no use drinking all that milk without it in your diet as well. It also supports immunity and reduces inflammation. It’s found in fatty fish like salmon and egg yolks.
7. Fiber
In addition to aiding in digestion and preventing constipation, fiber has been shown to lower your cholesterol. Not to mention, it’s been linked with maintaining a healthy weight. You can find it in whole grains, lentils, vegetables, and nuts.
8. Potassium
Potassium is found in bananas, potatoes, beans, and citrus. It helps lower your risk of stroke and regulates your blood pressure.
9. Magnesium
Magnesium is found in nuts, seeds, whole grains, and spinach. It supports bone health, muscle, and nerve function, all things to be weary of past a certain age.
10. Collagen
As soon as you hit your mid-20s, your collagen is already declining, leading to fine lines, wrinkles, and hair loss. Beyond the aesthetic effects of collagen loss, it can also cause joint problems, reduced bone density, and slower wound healing. To get collagen in your diet, drink plenty of bone broth and eat chicken with its skin on.
11. Iron
Aging increases your risk of anemia, a condition characterized by pale skin, breathlessness, and lack of energy caused by iron deficiency. You can get iron in your diet from red meat, liver, beans, spinach, and fortified cereals.
12. Antioxidants
Antioxidants can help stave off age-related diseases by getting rid of the free radicals inside your body that cause them. Some of the best sources of antioxidants are berries, avocados, leafy greens, and carrots.
13. Vitamin B6
Vitamin B6 supports your metabolism, immune system, and cognition and helps prevent age-related diseases linked to your brain and heart. Poultry, fish, organ meats, bananas, and potatoes are all good sources.
14. Probiotics
Probiotics support the healthy bacteria in your gut which improves digestion and immunity. Fermented foods like kimchi and sauerkraut contain probiotics as well as yogurt and kefir.
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15. Zinc
Immune-boosting zinc fights infections and supports your vision (we see you squinting). You can find it in shellfish, nuts, dairy, and beans.
16. Selenium
Selenium helps maintain your muscle strength and prevent age-related illnesses like dementia and thyroid disease. Just two Brazil nuts give you all the selenium you need in a day. Seafood, poultry, and eggs are also great sources.
17. Vitamin A
Vitamin A supports your eyes, boosts your immune system, and is good for your lungs, heart, bones, and skin. Some of the best sources of vitamin A are carrots, spinach, sweet potatoes, and mangoes.
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18. Choline
Choline prevents cognitive decline by supporting the brain and memory. Eat plenty of eggs, salmon, brussels sprouts, and beef liver (if you can stomach it) to get this nutrient in your diet.
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19. Coenzyme Q10 (CoQ10)
This strange-sounding nutrient is all the rage among the world’s super-agers. That’s because it protects cells from aging and boosts heart health. You can find it in fatty fish, nuts, and whole grains.
20. Resveratrol
Here’s the excuse to drink the red wine you’ve been looking for. Resveratrol supports your heart and reduces inflammation. It’s found in grapes, peanuts, and, yes, red wine.
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