10 Foods to Keep You Healthy As You Age

August 22, 2019 • By Sophia Smith

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Healthy life and a proper diet go hand in hand. And this especially applies to older people; many are the times when they will get sick because of a lack of proper diet. Even though one cannot stop aging, one can always stay healthy and age gracefully.

To make sure that your body runs the way it is supposed to, you have to make sure that you give your body proper nutrition and maintenance. Just like any other machine, our bodies should also be taken care of in the right way.

Below are the foods that can help in keeping you healthy as you age.

Foods high in omega 3 fatty acids

The most exciting thing about these fatty acids is that they are beneficial for people of all ages. They help in preventing cancer-causing inflammation, arthritis, rheumatoid, and heart diseases. Apart from that, they also reduce the risks of getting Alzheimer’s disease hence keeping the brain alert most of the time.

You can find these fatty acids in mackerel, sardines, salmon, soybeans, walnuts, flaxseed, and canola oil. Nutritionists recommend that you should take 3 fatty acids at least two times a week. You can as well choose to take supplements; however, before you take them, you have to consult your doctor.

“Diet is a relatively simple intervention that can make a real difference in overall well-being as you age” According to Jane Byrne, the Project Coordinator at FirstCare Dublin. “We consistently notice observable differences in mood and health when our residents make even small improvements to their diet”. (1)

Fiber-rich foods

As people grow, the digestive system slows down. That is why you should take foods that promote proper digestion, and those are fiber-rich foods. Apart from that, they can also help in reducing the risk of heart diseases. These foods include wholegrain, vegetables, nuts, whole grain bread, brown bread, pasta, and fruits.

The ability of your body to conserve water as you age decreases and that is why you should take a lot of water to stay healthy. The best way to determine if you are hydrated or not is by checking the color of your urine.

Calcium-rich foods

Calcium plays a significant role when it comes to maintaining healthy bones. As you age, make sure that you consume enough calcium to maintain the strength of your bones. Calcium-rich foods include dairy products, vegetables as well as cereals that have been fortified with calcium.

Foods rich in iron

Iron is very important for the body; it helps in the production of hemoglobin which supplies oxygen to the entire body.  With insufficient iron, there is insufficient oxygen supply, because of this, you may feel lethargic or tired most of the time. You can find iron in all animal and sea foods.

Vitamin D rich foods

Vitamin helps to maintain bone density, hence helping in preventing osteoporosis. Studies also show that it helps in preventing diseases like cancer, type 2 diabetes, and rheumatoid osteoporosis. Vitamin D-rich foods include yogurt, juices, salmon, tuna, and eggs.

Vitamin C

Vitamin C foods help in collagen production, and this helps in providing your skin with elasticity and getting rid of dead skin hence providing you with healthy skin.


Magnesium helps in keeping your heart healthy, keep your bones strong, and maintains your immune system. Take foods like vegetables, fruits, whole grains, and nuts for this nutrient.

Vitamin B12

It helps to maintain nerve function, producing red blood cells as well as DNA. As one ages, it becomes difficult for the body to absorb this vitamin from food, you can, therefore, consult your health care provider for supplements. (2)

Potassium-rich foods

Potassium helps in making the cells function well, reducing blood pressure and lowering the risk of kidney stones. Potassium can be found in foods like potatoes, vegetables, prunes, and bananas.

While many people may consider using supplements to get these nutrients, it is always advisable that you first consult your doctor before doing this.

Sophia Smith

She is a renowned nutritionist and freelance writer whose topics of interest include healthy living and healthy eating. She is passionate about introducing new and delicious healthy meals while balancing her time between cooking and going to the gym. Her mission is to change the life of as many people as she can and make them the best version of themselves.
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