Hint: It’s in this bowl. GMVozd via Getty Images
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.
Kimberly Gomer, R.D., former director of nutrition at the Pritikin Center for Longevity, explained that certain foods can help boost energy levels as we age. But food is also important for disease prevention. “Inflammation may be a major cause of all kinds of disease, including heart disease, cancer, diabetes, obesity, and dementia,” she said. “How inflammation responds in the body appears to intensify as we age, causing disease and distress. Eating an anti-inflammatory diet and eliminating anti-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 provide health benefits, the experts we spoke to recommend opting for a high-quality fatty protein: salmon. “Oily fish like salmon are rich in the long-chain omega-3 polyunsaturated fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid),” explains Kevin Cook, M.D., a board-certified primary care physician and expert in longevity medicine and brain function. “Older adults should aim to include these foods in their diet at least twice a week to increase their intake of omega-3s, which support brain health and reduce inflammation.”
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.”
If salmon isn’t your thing, you can still include other good sources of protein like skinless chicken, eggs, and tofu, adds registered dietitian Edwina Clark, D.D., Ph.D., which is especially important for people over 65. “Research suggests that the optimal protein intake for seniors is 1 to 1.2 grams,” she says. [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.”
Pomegranates are rich in antioxidants. Tuncmemo via Getty Images
Clark also recommends pomegranate. “Pomegranate is a rich source of antioxidants that fight oxidative damage and contains a group of compounds called ellagitannins,” she says. “Ellagitannins are converted by some people’s gut bacteria into a substance called urolithin A, which has been shown to counteract some of the effects of aging, such as muscle loss. Pomegranate is also a rich source of dietary fiber, which may help regulate blood sugar levels, promote satiety, and 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.
