Every decade of life feels a little different. We all know that in our 20s we only slept four hours a night and still had energy after a few margaritas, but in our 30s we need more sleep (and less alcohol). From the moment we’re born, our bodies and nutritional needs are changing, so it’s only natural that we need more or less of certain foods as we get older.
Certain foods may help boost energy levels as we age, researchers say Kimberly Gomer The registered dietitian and former director of nutrition at the Pritikin Center for Longevity says food can also be key to disease prevention. “Inflammation can be a major cause of all kinds of disease, including heart disease, cancer, diabetes, obesity and dementia,” she says. “How inflammation responds in the body becomes stronger as we age, causing illness and suffering. Eating an anti-inflammatory diet and eliminating inflammatory foods is key to maintaining great physical and mental health as we age.”
The 1 food you should eat more of as you age
If you’re looking for specific foods that will benefit your health, the experts we spoke to recommend opting for a high-quality fatty protein: salmon. “Fatty fish like salmon are rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid),” they explain. These are long-chain omega-3 polyunsaturated fatty acids. Dr. Kevin Cook “Older adults should aim to include these in their diet at least twice a week to increase their intake of omega-3s, which support brain health and reduce inflammation,” says Dr. Matthews, a board-certified primary care physician and specialist in longevity medicine and brain function.
Gomer added that protein is needed to maintain and build muscle, and healthy fats are needed for hormones and fat-soluble vitamins. “As we age, we naturally lose muscle. If you don’t use it, you lose muscle,” she said. “And as we age, a lot of things happen in life, like we become less active and we have less motivation to build and maintain muscle. All cells, including brain cells, need healthy fats to function. If we don’t get it, we have problems, both physically and cognitively.”
Edwina Clark If salmon isn’t your thing, registered dietitian Jonathan Mather adds that there are other good sources of protein to include, like skinless chicken, eggs, and tofu, which is especially important for people over 65.Research shows The optimal protein intake for older adults is 1 to 1.2 grams [per kilogram of body weight]”This is higher than the general recommended intake for adults of 0.8 grams per day,” she says. With that in mind, any of the foods listed could potentially help you meet your needs.
Other foods to consider adding to your diet
As you age, it’s definitely a good idea to get more protein and healthy fats, but Cook points out that leafy greens like kale and spinach are also smart additions, especially if you’re not eating them often right now. “Leafy greens are rich in lutein, zeaxanthin and other antioxidants,” she says. “They’re also good sources of B vitamins, including folate, niacin, riboflavin and vitamin B6, which are important for healthy brain function.”
Clark also recommends pomegranate. “Pomegranate is rich in antioxidants that fight oxidative damage, and it contains a family of compounds called ellagitannins,” she says. “In some people, ellagitannins can be converted by gut bacteria into a substance called urolithin A, which in turn can help fight oxidative damage.” Shown “It counteracts some of the effects of aging, such as muscle loss. Pomegranates are also rich in dietary fiber, which helps regulate blood sugar levels, promote satiety and may help prevent colon cancer.”
Differences in nutritional needs between men and women
Men and women have different nutritional needs at every stage of life, including aging. “Men generally require a higher protein intake to maintain muscle mass, which may decline with age,” Cook says. “Men tend to require more calories because they have more muscle mass and a higher metabolic rate, but this need decreases with age. Zinc is particularly important for men as it supports prostate health and immune function.”
For women, calcium and vitamin D are essential for maintaining bone health, especially after menopause, when the risk of osteoporosis increases. “Iron requirements decrease after menopause, but it’s still important for energy levels,” Cook says. “Folic acid is essential for cognitive function and cardiovascular health. Plus, the phytoestrogens in soy products can help ease symptoms of menopause.”
What about supplements?
Supplements are everywhere these days, so you might be wondering if you can use them to fill in nutritional deficiencies. The jury is still out on how effective they are, but Gomer says that in most cases they can’t hurt you, as long as you put diet first.
“If you have a known deficiency, it’s best to get it from food first, as nutrients found in food tend to be better tolerated and absorbed by the body,” she says. “However, supplements may be necessary, which are taken after testing is done to establish a baseline and then the appropriate supplement and dosage is determined. For example, many of my clients are deficient in vitamin D, which is difficult to get through diet alone, so supplements may be helpful.”
Nutrition may seem more complicated as you get older, but it doesn’t have to be. If you’re eating salmon a few times a week and sneaking in some leafy greens, you can rest assured that you’re in pretty good shape.This article was originally published on Huffington Post.
