Here is a list of nutrients our body needs as we age

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As we age, our body functions slow down. Try adding these foods to your diet to promote better health.


As you age, eating healthy foods provides the right nutrients

As we age, our body’s ability to perform various functions decreases. Our body begins to age for various reasons, such as environmental aging or cellular aging. cellular aging is due to the natural wear and tear of the body and its cells. On the other hand, environmental aging is due to the impact of the environment on our body. Some of the environmental aging factors are exposure to sunlight (UV rays), air pollution, and consumption of tobacco, alcohol, or other unhealthy substances. Although some of these effects of aging are irreversible, there are conscious steps you can take to reduce the severity of these signs as we age. In addition to eating a balanced diet and exercising regularly, you can incorporate these nutrients to improve your health.

Nutrients you need to add to your diet to slow aging:

Calcium

We have all heard that calcium strengthens our bones. That’s right, calcium is responsible for maintaining and building strong bones. As we age, our bodies and bones begin to weaken, which can make us prone to fractures. To prevent this from happening, you can incorporate these foods into your diet:

  • Dairy products (milk, yogurt, cheese)
  • Dried fruits (almonds, figs, dates, dried apricots)
  • Soy products (Edamame, soy, tofu)
  • Leafy vegetables (spinach, lettuce, cabbage, kale)
  • Beans
  • Lenses

Apart from these foods, it is always advisable to consume calcium supplements to provide your body with the adequate amount of calcium.

Fiber

Fiber helps move our food smoothly through our digestive tract. Therefore, incorporating fiber into your diet can help you digest your food better. Plus, a high-fiber diet has been shown to reduce the risk of heart disease, type 2 diabetes, bowel cancer, stroke, and many other chronic diseases. Here are some foods you can incorporate into your diet to add enough good fiber to your diet:

  • Beans
  • Broccoli
  • Apples
  • Watermelon
  • Dried fruits
  • Lawyers
  • Pop corn
  • Whole grains

Vitamin B12

Vitamin B12 helps in the production of red blood cells in the body. In addition, it is useful in the creation of DNA and promotes the proper functioning of nerves. Studies show that as we age, our body’s ability to extract vitamin B12 from food decreases. Therefore, you are advised not only to consume foods rich in vitamin B12, but also to consume supplements to ensure that your body is getting enough of the nutrients it needs. Some of the foods you can add to your diet to boost your vitamin B12 intake:

  • Red meat
  • Dairy products (milk, yogurt, cheese)
  • animal liver
  • Poultry (chicken, turkey)
  • Eggs
  • Soy products (Edamame, soy, tofu)
  • nutritional yeast

Vitamin D

Often our body needs certain nutrients to help absorb other nutrients. This means that if you don’t eat a balanced diet (one that contains an adequate amount of all the nutrients the body needs), your body may find it difficult to absorb the nutrients you have consumed. For example, the body needs vitamin D to better absorb calcium in the body. In addition to this, vitamin D has various other benefits. Adequate amount of vitamin D in the body reduces the chances of developing diseases such as diabetes, skin related diseases, autoimmune diseases, rheumatoid arthritis and many more. Here are some foods to add to your diet to boost your vitamin D intake:

  • Egg yolks
  • animal liver
  • Red meat
  • fish oil
  • Cod liver oil
  • Salmon

Most foods high in vitamin D may not be suitable for non-meat eaters, so we recommend consuming vitamin D supplements.

Finally, eating a balanced diet is the easiest way to ensure that your body is consuming and absorbing all the nutrients it needs. However, as stated above, the body’s ability to absorb nutrients from food always decreases with age, which is why we encourage you to incorporate healthy dietary supplements into your routine to slow and smooth aging.

Disclaimer: This content, including advice, provides generic information only. It does not in any way replace qualified medical advice. Always consult a specialist or your own doctor for more information. NDTV does not claim any responsibility for this information.



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