7 surprising nutrients you need as you age

As you age, your nutritional needs move due to hormonal changes, absorption of altered nutrients and metabolic changes. Good nutrition is vital as you get older Because it has a direct impact on overall health, energy levels and your longevity.

Here are seven particularly crucial nutrients for the aging process, or jump to net profit.

The protein is a popular Uber these days, but it becomes even more important as you age. As you get older, you loss muscle mass And your body becomes less effective in developing musclesAccording to Amy Davis, RDN expert, dietitian and expert in longevity.

Preserved muscle mass and strength are essential for Maintain features As we get aged and prevents falls, which is an important problem for the elderly.

The exact protein needs for aging adults are strongly debated. Research generally should be suitable that At least 1.2 gram of protein per kilogram of body weight per day (and up to 1.6 gram per kilogram of body weight) can be beneficial.

Aging can reduce your body’s ability to absorb vitamin B12, but it is Essential to brain health and the production of red blood cells. Low B12 levels are linked to cognitive disorders and an increased risk of dementia and Alzheimer’s disease.

The recommended daily allowance (GDR) for all adults over 19 is 2.4 micrograms per day, but 2022 research saw that between 6 and 10 micrograms per day were necessary to reach adequate intracellular levels. Other Vitamin B12 sources Include seafood, lean meats, eggs, dairy products and nutritional yeast.

Fiber is an essential nutrient at each stage of life, but it becomes even more important as you age.

These advantages are particularly significant for the older population as gastrointestinal concerns (GI), such as diarrhea, constipation, gas and bloating, become more and more common.

Although food guidelines for Americans recommend eating 14 grams of fiber for each 1,000 calories consumed, aimed at at least 25 grams per day Can benefit from greater advantages for the elderly.

The fiber is only in plant -based foods Like whole grains, fruits, vegetables, nuts, seeds and legumes.

It is essential to prioritize nutrients that are good for your bones as you age because there is an increased risk of developing reduced bone density conditions such as osteopenia and osteoporosis.

According to Davis, it is because the body can start to pull calcium from the bones to maintain normal levels, which Increases the risk of fracture.

The National Institutes of Health recommends:

• But below 70: At least 1,000 milligrams of calcium per day
• Men over 70: 1,200 milligrams of calcium per day
• Women over 50: 1,200 milligrams of calcium per day

To make sure you get enough calcium, choose dairy products (ideally weak), anchovies, sardines, soybeans, spinach, kale, chia seeds, beans and fortified foods (such as orange juice and cereals).

Just as important for bone health: Vitamin D. It helps the body absorb calcium and reduce inflammation, the risk of cancer and the mortality of all causes.

The RDA for vitamin D is 15 micrograms per day for all adults under the age of 70 and 20 micrograms for those over 70 years of age.

Ways More vitamin D::

• Five to 30 minutes of sun
• Salmon
• Trout
• Cod oil
• Eggs
• Mushrooms exposed to UV
• Laiterie and fortified cereals

Magnesium plays many others Critical roles Throughout your body, especially as you get older.

It can also help regulate blood sugar, ideal for those with type 2 diabetes, and reduce the risk of heart disease, the main cause of death in America.

GDR for magnesium for those over 30 420 milligrams for men and 320 milligrams for women.

This mineral is abundant in spinach, bananas, tofu, avocado, nuts and seeds.

Omega-3 fatty acids promote heart health, reduce inflammation and can help brain function. In fact, research links the consumption of omega-3 fatty acids to reduced mortality from all causes. They can also Reduce your risk Dementia development, cognitive decline and heart disease.

The GDR for all men over 14 is 1.6 gram per day and 1.1 gram for women.

Some of the best sources in omega-3 include:

• Nut
• Hemp
• Salmon
• Flax seeds
• Anchovy
• Tuna
• Oysters
• Algae

But if in doubt, omega-3 supplements are also an excellent solution to make sure you get enough.

Aging adults can meet their daily protein, B12, fiber, calcium, vitamin D, magnesium and omega-3 needs through food or food supplements.

When you make major food changes or by creating a food supplement, it is important to speak first with your health care provider to take into account individual needs and avoid any unwanted complications.