What to Eat As We Age

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.