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4. Omega-3
Some studies have linked omega-3 fatty acids, found in foods like fish and flax seeds, to improved brain health. Additionally, some research done on middle-aged and older adults has shown that omega-3s may have beneficial effects on heart health, “both in terms of triglycerides or lipids and possibly with a slightly lower risk of cardiovascular disease,” Sesso says. This can be useful, because heart disease remains the leading cause of death in American adults and is most common in people over the age of 65.
“The body can’t make omega-3s, so we need to get them from foods like fatty fish or supplements,” says Marisa Moore, registered dietitian nutritionist and author of The kitchen of the love of plants.
How to get enough: After age 50, men should aim for 1.6 grams per day and women should consume 1.1 grams per day. Levine suggests getting it through salmon, walnuts, chia seeds, flax seeds, or anchovies. “If someone is eating fish, three or four times a week, they’re probably eating enough of it, unless the doctor does some blood work and notices the triglycerides are up or there’s some other reason. to take omega-3 supplements regularly,” says Pouya Shafipour, MD, a board-certified obesity medicine and family physician from Providence Saint John’s Health Center in Santa Monica.
If you take an omega-3 supplement, be sure to ask your doctor about the specific dose you should be taking, as excessive consumption can cause side effects. “Omega-3 supplements thin the blood,” says Shafipour. “So if someone is at risk of falling and getting bruises, or if they’re on blood thinners for heart problems or stroke prevention, we need to make sure they don’t overload because they could lose a lot. [and] then this can increase the risk of bleeding.
5. Fiber
“Most of us only get about half the recommended amount of fiber per day,” says Amy Fox, certified nutritionist and founder of Food & Mood Lab. “As we age, our digestive system slows down, which can lead to constipation and weight gain,” she says. Fiber can keep you regular and comes with additional health benefits, like lowering your diabetes risk and some types of cancer. And one of the biggest benefits of fiber, Fox adds, has to do with cardiovascular health. Several studies have shown that people who eat the most fiber have a lower risk of heart disease. “A high fiber intake — especially soluble fiber, the kind that dissolves in water and includes pectin and vegetable gums — appears to protect against several heart problems,” Fox says.
How to get enough: The US Dietary Guidelines recommend that women over 50 consume about 22 grams per day and men 28 grams. Half a cup of bran cereal contains about 10 grams. Other sources are legumes (a half-cup cooked serving contains 7 to 8 grams) and fruits such as apples (one apple, with skin, contains 4.8 grams) and raspberries (1 cup contains 8 grams). Nuts, seeds, and vegetables, including broccoli, Brussels sprouts, and sweet potatoes, are also great sources.
6. Vitamin D
“Vitamin D is known as the sunshine vitamin because our bodies can produce it when exposed to sunlight,” says Core. But spending less time outdoors or wearing clothes that cover more of the skin can make it harder for older people to get enough vitamin D from the sun alone. The fact that adults over 65 are the most prone to skin cancer adds to this difficulty.
Vitamin D helps the body absorb calcium, which is especially important with age as it is essential for maintaining strong and healthy bones. It is also important in fracture healing and possibly in metabolic function.
How to get enough: This nutrient is found in certain foods, such as salmon, tuna, and other fatty fish. However, Shafipour notes that adequate amounts are not easily obtained through diet alone.
“Some calcium-rich foods are supplemented with vitamin D to increase calcium absorption, so adults over 50 should include foods such as fortified dairy milk or plant-based fortified dairy alternatives. to absorb more vitamin D,” says Core. Adults up to age 70 need 600 IU of vitamin D each day, and those 71 and older need 800 IU, according to the NIH. A 3-ounce serving of salmon offers about 450 IU of vitamin D, and a cup of whole milk contains about 120 IU. To get enough vitamin D through diet, adults should aim to eat four servings of dairy products a day and include oily fish twice a week or more, Core says.
Many people, especially the elderly, suffer from vitamin D deficiency. [they are] supplementing with D3, and even those who supplement generally do not maintain optimal levels,” McClain says. It’s a good idea to have your levels checked by your doctor, who can advise you on foods to eat or supplements to help you reach an adequate daily level.
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