By Nicole Bedwell, M.A., R.D.

Nutrition plays an important role in health as we age. Researchers have not identified any one food item as the fountain of youth; however, a few specific nutrients are noteworthy in our quest to age gracefully:

Antioxidants

• Neutralize free radicals (highly reactive compounds formed in our bodies through normal metabolic processes) and prevent them from damaging cells.
• Antioxidants are best utilized when consumed as part of whole foods, so forget popping a pill to reap the benefits of these nutrients!

Carotenoids

• Sweet potatoes, carrots, cooked greens, spinach, red bell peppers and cantaloupe.
• Aim for at least one serving of a carotenoid-rich food daily. 

Vitamin C

• Oranges and other citrus fruits, red bell peppers, guava, papaya, mango, broccoli, strawberries and even baked potatoes with skin.
• Aim for at least one serving daily.

Vitamin E

• Vegetable oils, nuts, seeds, peanut butter, whole grain products and wheat germ.
• Aim for three servings daily of whole grain products and focus on nuts and vegetable oils for healthy fats.
• Try peanut butter on toast, sprinkle nuts on yogurt, and stir fry vegetables in small amounts of olive oil.

Selenium

• Seafood and lean meats, as well as some whole grain products.
• Added bonus: The omega-3 fatty acids in cold-water fish (salmon, mackerel, tuna) may protect the heart by reducing inflammation and preventing blood platelets from sticking together.
• Aim for two fish-based meals per week.

Calcium

• Prevents bone loss and osteoporosis!
• Skim milk and low-fat dairy products, fortified soymilk and orange juice, canned salmon with bones, almonds and tofu manufactured with calcium (check the label).
• Daily requirement: 19 – 50 years — 1,000 mg; over 50 years — 1200 mg.

Vitamin D

• Requirements increase because our bodies gradually lose the ability to synthesize vitamin D from sunlight.
• Fortified milk and soymilk, whole grain cereals and salmon.
• Daily requirements: 19 – 50 years — 200 International Units (IU); 51 – 70 years — 400 IU; over 70 — 600 IU.

Vitamin B12

• Absorption of this nutrient becomes less efficient as we age.
• Lean meats, skim milk, fish and poultry, and fortified grains and breakfast cereals.
• Daily requirements: over 14 years — 2.4 mcg. (Note: The National Academy of Sciences recommends consuming B12-fortified foods or a supplement if you are over the age of 50.)

For additional information please contact NIFS at 317.274.3432.