Note these nutrients and foods to help healthy aging in our 50s and 60s
In the mid to later stages in our life, it is more important than ever to eat healthy nutrients and foods so that we continue our healthy aging. The purpose of healthy aging is to extend our life by increasing the number of healthy and active years we have left. While there are many factors at play, it is clear that keeping a healthy eating routine is helpful.
There is no escaping father time, but there is a way we can slow the process. A focus on diet, exercise, health and medical conditions, and your genetics is beneficial and can play an important role in healthy aging. We have compiled a list of key nutrients and foods for you to keep track of and prioritize.
Protein aids in the development and maintenance of lean muscle mass, which is necessary for a healthy metabolism and immune system.
Examples: lean meats, fish, tofu, eggs, beans, nuts, dairy, protein powder
Fiber helps healthy bowel movements and digestion, supports heart health, slows sugar absorption to balance blood sugar levels. These all contribute to a healthy weight.
Examples: fruits, vegetables, oats, barley, beans, nuts, fiber supplements
Calcium is important for nerve function, bone health, and heart and muscle contraction. Calcium supplements may aid in the prevention of bone illnesses such as osteopenia and osteoporosis.
Examples: milk (cow, soy, almond), yogurt, cheese, leafy greens
Eating omega-3 fatty acid foods have been linked to a lower risk of mental decline and neurological diseases including Alzheimer’s and dementia. Overall these fatty acids will provide better brain, heart, and skin health.
Examples: salmon, sardines, mackerel, nuts, flaxseed oil, omega-3 supplements
As we get older, our body becomes less able to absorb vitamin B12. This vitamin helps red blood cell production, DNA repair, and brain and heart health.
Examples: fish, eggs, dairy products, B12 supplements
Potassium supports healthy bones and sufficient intake can help lower the risk of high blood pressure, stroke, and heart disease.
Examples: bananas, raisins, guava, peaches, cabbage, whole grains, nuts, meats