What Nutrients Should Women Focus on As They Age?
Whether we like it or not, change comes with age. You can fight it or you can embrace it and make the adjustments that come with adding a few candles to your birthday cake. For women, that means zeroing in on essential nutrients that can make them age gracefully.
This doesn’t mean you have to start your day with supplements from A to Z. It does mean that you can make smart food choices that can help your body be as healthy as it can be. If you’re not sure what those nutrients are, I’ve got you covered.
Here’s a look at the nutrients that should be at the top of your must-have list as you get older and which foods you can find them in.
8 nutrients women should focus on as they age
And if aging gracefully is a concern, check out my post “How to Live Longer: 7 Habits of the Longest Living People.” You can read it here.
Protein
It’s not uncommon to lose muscle mass as you get older. Studies show that after age 30, the average adult loses 3-8% of their muscle mass. One way to counteract that is to add more protein to your diet. Researchers have found that people who eat more protein can slow the rate of muscle loss.
Protein is not hard to find in food. Some common sources of protein include:
Tofu
Tempeh
Edamame
Lentils
Chickpeas
Beans
By adding these nutrients to your diet, you can help keep muscle mass as you age.
Calcium and Vitamin D
Calcium and Vitamin D are important nutrients as women get older because calcium helps to build and maintain healthy bones while Vitamin D helps the body to absorb calcium. They go hand in hand, but adults tend to absorb less calcium as they get older.
The sun is the best way to get your daily dose of vitamin D. But depending on the season, it can be difficult to get an adequate amount during the day. So, there are times when you should consider a liquid vitamin D supplement.
The following foods are a good source of calcium:
Green leafy vegetables
Beans
Papaya
Focusing on calcium-rich foods like these is important for women as they age because they are key to avoiding bone loss. Plus, they decrease the chance of bone fractures.
Vitamin B-12
Vitamin B-12 is an important nutrient because it keeps blood and nerve cells healthy. It also helps to prevent illnesses like megaloblastic anemia, which often makes people feel tired and weak. Vitamin B-12 is also important when talking about keep brain function active.
There’s often confusion between Vitamin B-6 and Vitamin B-12, whether they’re the same, whether you need them both, etc. Vitamin B6 helps the body maintain a healthy metabolism and immune system and is found in chickpeas, potatoes and other starchy vegetables. B12 helps the body make red blood cells.
As we age, it can become hard to absorb Vitamin B-12, which could lead to a deficiency. Due to modern farming practices we no longer get as much Vitamin B as we once did. Vitamin B-12 is found in dairy products and animal-based proteins including meat, poultry, and fish. Because of modern farming practices, we no longer get it from produce.
If you choose not to consume dairy and animal-based foods, liquid Vitamin B-12 is an effective alternative. You can also get a healthy dose from fortified breakfast cereals and fortified nutritional yeasts.
Omega-3 Fatty Acids
Omega-3 fatty acids are known to lower high blood pressure and other heart disease factors. As we age, this becomes even more important. You may already be eating foods that are rich in Omega-3 fatty acids and not realize it. Do any of these ring a bell?
Oatmeal
Walnuts
Pumpkin Seeds
There are many more foods that contain Omega-3 fatty acids, but those should give you a good start if you’re looking for nutrient-rich food as you age.
Iron
Iron is important at all life stages, but especially as we get older. Iron deficiency is common in older people, which can lead to anemia. That occurs when the blood does not supply enough oxygen to the body.
Iron can be found in many foods including:
Lentils
Chickpeas
Beans
Tofu
Cashews
Chia seeds
Spinach
Legumes
Adding enough iron here and there can really make a difference in the long run.
Fiber
Fiber is an essential part of a healthy diet, but it’s often overlooked. Not only does it keep you regular, but it also improves gut health and has even been linked to a decrease in heart disease and Type 2 diabetes. A good source of dietary fiber includes the following foods:
Lentils
Chickpeas
Beans
Oats
Whole-grain bread
The previously listed foods along with whole fruits and vegetables are a good source of fiber. Make it your goal to consume 25-38 grams of fiber each day.
Click here for more high-fiber food ideas.
Potassium
Consuming potassium and limiting sodium (salt) intake has been shown to lower your risk of high blood pressure. The following foods are a good source of potassium:
Fruits
Vegetables
Beans
Lentils
In addition to consuming a sufficient amount of potassium, you want to limit your salt intake. Consider cooking without (or reducing) salt. Instead of relying on salt for flavor, use herbs, spices, or try lowering your taste thermostat.
You can learn more about lowering your taste thermostat here.
The takeaway
If the nutrient-rich foods I’ve mentioned aren’t a part of your normal diet, now is the time to begin incorporating them. By consuming these important nutrients you’re making sure your body is getting what it needs to stay energized and healthy.
We all know the old saying “you are what you eat.” If you choose to eat foods that are doing nothing to ease the aging process, you’re going to feel sluggish and could end up with chronic health problems. Choosing foods that are packed with essential nutrients is the wiser choice if you’re looking to grow older gracefully and healthier. Remember, keep calm and look for those nutrient-rich foods. Your body will thank you later.