What the body needs changes with age and some vitamins become more important as we age.
Speaking exclusively to GB News, Bio-Kult Tech Advisor Kim Plaza shared what you should be eating as you age.
She explained that different vitamins and compounds are vital at different stages of life.
They can be obtained through supplements, such as Bio-Kult Migréa, or by eating more of certain foods.
Leafy vegetables are important for health
50 years old
The expert said women in their 50s should look for compounds found in foods such as flaxseed, beans and lentils.
Kim explained, “Phytoestrogens are natural compounds that can bind to estrogen receptors, which are thought to exert a mild estrogenic effect.
“Although clinical research on the use of phytoestrogens is ongoing, they may be helpful in maintaining blood health and minimizing night sweats and hot flashes during menopause.
“They are found in flaxseed, organic whole soy products such as fermented tofu, and also sesame seeds, fenugreek, beans and lentils.
“There are no dietary recommendations for phytoestrogens per se, but they can become especially important when estrogen levels begin to decline.
“Foods that are rich in magnesium and vitamin B6 are also particularly helpful at this time, as both are helpful in reducing tiredness and fatigue, while vitamin B6 is helpful in hormone regulation. Try foods like salmon, mackerel, grass-fed meats, green leafy vegetables, legumes, nuts and seeds.”
60 years old
Eating foods rich in Omega-3s, such as chia seeds, walnuts, and salmon, and foods containing carotenoids, such as colorful fruits and vegetables, became important during this decade.
Kim explained: “As we age, we experience changes in neurotransmitter levels and structural changes in the brain are also observed. These changes may increase the risk of deterioration in neurocognitive health.
“B vitamins are also extremely important here as they could help minimize the risk of stroke, so keep up the whole grains and green leafy vegetables.
“Antioxidant nutrients such as carotenoids may also be good to monitor, as well as maintaining adequate levels of beneficial fatty acids such as omega-3 fats.” Evidence suggests that maintaining levels of these carotenoids may be associated with a reduced risk of age-related macular degeneration and cognitive decline.
“Carotenoids are found in brightly colored fruits and vegetables, so focus on foods like kale, peppers, tomatoes, broccoli and carrots. Omega-3s can be found in flax and chia seeds, walnuts and fish such as salmon, sardines and herring. A large study found that increasing our consumption of long-chain polyunsaturated fatty acids (found in these foods) is associated with longer life.”
Eating lots of fruits and vegetables is key
70 years old
Caring for bone health has become increasingly important over the decades. It’s important to think about this and try to get plenty of vitamin D during these years.
Kim added, “Bone health is a common concern as we age, as bone mineral density tends to decrease. Older people are reported to have a 10-fold increase in fracture risk compared to younger individuals.
“Hormonal changes after menopause can make women particularly susceptible to developing conditions such as osteoporosis. Low vitamin D is a risk factor for osteoporosis.
“Vitamin D is not easily obtained through food, we get most of it through sun exposure in the lighter months, but levels may need to be checked and supplemented when necessary.”