Healthy Aging Starts on Your Plate: Nutrients That Matter Most After 50

Colorful smoothie bowl with berries and tropical fruits, perfect for a healthy breakfast.

Aging well isn’t just about staying active—it’s also about eating smart. As we age, our bodies change, and so do our nutritional needs. From bone health to brain function, the right nutrients can help you stay strong, sharp, and independent well into your golden years. 

Older adults often face challenges like: 

  • Reduced appetite or taste changes 
  • Difficulty absorbing nutrients 
  • Chronic health conditions 
  • Medication interactions 

That’s why focusing on nutrient dense foods becomes even more important. 

Here are the top nutrients older adults need more of—and where to find them: 

1. Calcium and Vitamin D 

  • Why: Support bone health and reduce fracture risk 
  • How much
  • Calcium: 1,200 mg/day (adults 51+) 
  • Vitamin D: 800 IU/day (20 µg) for adults 71+ in both Canada and the U.S. 
  • Sources: Dairy, fortified plant-based drinks, canned fish with bones, sunlight, supplements 

2. Vitamin B12 

  • Why: Supports nerve function and red blood cell production 
  • How much: 2.4 µg/day 
  • NOTE: Absorption decreases with age—supplements or fortified foods may be needed 
  • Sources: Meat, fish, eggs, dairy, fortified cereals 

3. Fibre 

  • Why: Aids digestion and helps manage cholesterol and blood sugar 
  • How much
  • Women 51+: 21 g/day 
  • Men 51+: 30 g/day 
  • Sources: Whole grains, fruits, vegetables, legumes, nuts 

4. Protein 

  • Why: Maintains muscle mass and strength 
  • How much: 1.0–1.2 g/kg of body weight/day is often recommended for older adults 
  • Sources: Lean meats, eggs, dairy, legumes, tofu 

5. Fluids 

  • Why: Older adults may not feel thirsty even when dehydrated 
  • How much
  • Women: ~2.7 L/day (91 oz.) 
  • Men: ~3.7 L/day (125 oz.) 
  • Sources: Water, tea, soups, fruits, and vegetables 

Healthy aging starts with mindful eating. Prioritize nutrient rich foods, stay hydrated, and talk to your healthcare provider about supplements if needed. Your body and your future self will thank you. 

For more, visit: Healthy Aging: What Is It? Are There Acceptable Markers to Utilize in Developing Strategies to Promote It? – Nutrition Across the Lifespan for Healthy Aging – NCBI Bookshelf 

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