Add These To Your Diet As You Age

As we age, our diets need some tweaking to ensure optimum health. Cynthia Sass, a dietitian, recommended adding the following nutrients in an article she wrote for Health.com.

1. Vitamin D. Adequate Vitamin D intake has been linked to lower rates of obesity, type 2 diabetes, heart disease, high blood pressure, osteoporosis, depression, certain cancers and brain disorders such as Alzheimer's disease. It is also tied to enhanced immunity, muscle function and and injury prevention. Your doctor can recommend the proper dose to take after testing your blood.

2. Calcium. One in three women over the age of 50 will experience a bone fracture due to bone density declining rapidly after this age. Calcium also assists with muscle and nerve function. The recommended daily intake for women over 50 is 1,2000 mg per day, but the maximum advised limit, from both food and supplements combined, is 2,000 mg per day from age 51 on.

3. Probiotics. Probiotics boost immunity, improve digestive and skin health, lower "bad" cholesterol, fight gum disease and help with weight control. There is no standard recommendation for probiotics, but your doctor can help you choose a brand and amount.

4. Omega 3 fatty acids. Essential fatty acids are linked to brain and vision protection, healthy skin and hair, better circulation, reduced muscle soreness, a lower risk of heart disease and depression and reduced risk of inflammation. There is no standard daily dose for healthy adults, so ask your doctor for guidance.

5. Magnesium. Magnesium helps maintain normal muscle and nerve function, keeps the heart rhythm steady, supports a healthy immune system, keeps bones strong and reduces stroke and heart disease risk. It also helps to regulate blood sugar levels and blood pressure. If you take a supplement, don't exceed the recommended daily allowance of 400 mg unless your doctor has advised you otherwise.

6. Fiber. Fiber-rich foods can help regulate your digestive system and keep you fuller longer. Research has shown that for every gram of fiber we eat, we eliminate about seven calories. Reach for fiber-rich foods, such as fruits and vegetables, beans and lentils and small helpings of nuts and whole grains.

7. Water. Water is required for every bodily process and we lose it from our bodies steadily throughout the day. The Institute of Medicine recommends women aged 19 and over drink 2.7 liters (or roughly 11 cups) of water per day. Water from food can help you reach this goal, but you should still aim for at least nine cups.

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