Anti Aging Diet: 9 Essential Nutrients You Must Eat Daily

It’s no secret that the populations of Canada, Australia, Europe, and The U.S. are aging. We are graying quickly. In the U.S. the Census Bureau counted 34.6 million people age 65 or older in the year 2000. They forecast 69.4 million in 2030.

As you age consuming “essential” nutrients becomes even more critical. Essential means those nutrients that you must get from the food you eat. Your body cannot produce these on its own.

That means if you aren’t getting them from food you need to take supplements to get these critical nutrients.

The type and amount is reflected in the 2011 modified Food Pyramid put out by the U.S. Dept. of Agriculture. These essential nutrients also show up under the Dietary Reference Intakes (DRIs). They tie in the nutritional needs of older adults to their changing bodies and the protection needed against chronic diseases.

Unfortunately the cuurent state of affairs is not good. Less than 50% of people over age 50 get enough of these essential nutrients.

Consider this your anti-aging diet plan.

Anti Aging Diet 9 Nutrients

The Nine Critical Nutrients We Need as We Age

1. Vitamin B6: Adults need 1.7 micrograms a day. It supports nerve function and helps prevent heart disease. Summer squash, bell peppers, turnip greens, shiitake mushrooms, and spinach are sources.  Also, Chicken, turkey, beef, and pork.

2. Folate: Ever heard of it? All adults need 400 micrograms a day. It boosts red blood cell formation and cell growth and helps prevent heart disease. It’s a type of Vitamin B found in many common foods like romaine lettuce, spinach, asparagus, turnip greens, mustard greens, calf’s liver, parsley and collard greens. The supplement form is called Folic Acid – which you probably have heard of.

3. Vitamin C: You need 90 milligrams a day. It supports immune function and wound healing and is an antioxidant. Think broccoli, bell peppers, parsley, Brussels sprouts, cauliflower, lemon juice, strawberries …

4. Zinc: You need 11 milligrams a day. It supports immune function, taste sensation, and protein synthesis. High-protein foods contain high amounts of zinc. Beef, pork, and lamb contain more zinc than fish.

5. Magnesium: Adults need 320 milligrams a day. It supports energy creation, muscle contraction, nerve function, and healthy blood pressure. Sources include whole grains, nuts, and green vegetables. Also green leafy vegetables.

 

6. Vitamin E: Adults need 15 milligrams a day. An antioxidant, it supports immune function and helps prevent heart disease. Nuts, seeds, and vegetable oils are sources. Also, collard greens, kale, tomatoes, cranberries, broccoli, Brussels sprouts, papaya, and raspberries.

7. Calcium: Adults need 1,200 milligrams a day. It supports bone strength, nerve function, muscle contraction, and blood clotting. Get calcium by eating milk, yogurt and cheese. Also calcium enriched orange juice.

8. Vitamin D: Adults need about 15 micrograms a day. While it supports calcium absorption, its list of protective effects is long and truly amazing. Good stuff this Vitamin D. It is found in milk (fortified), cheese, whole eggs, liver, salmon, and fortified margarine. The skin can synthesize Vitamin D if exposed to enough sunlight.

9. Vitamin A: You need 900 micrograms a day. This nutrient supports bone growth, vision and immune function. Found in dark green and yellow vegetables and yellow fruits, such as broccoli spinach, turnip greens, carrots, squash, sweet potatoes, and pumpkin.

How are you doing with your anti-aging diet? Be honest. 50% of us are deficient. No wonder we are so prone to chronic diseases.

You have 3 simple choices to make:

  1. Do nothing. Keep eating your normal unhealthy diet and hope you don’t crap out too soon.
  2. Take a daily supplement like a multivitamin that includes all 9 of the essential nutrients.
  3. Start eating a healthy balanced diet like your momma always told you to do. Easier said than done. I follow a system called the Diet Solution Program that guarantees I get more than enough of these essential daily nutrients. I first used the program to lose weight and today I use it to maintain my weight and health. It’s actually very easy to follow. Click here to check it out.

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About Win Cady

Win Cady is the co-founder and editor for The Aging Journey an online magazine dedicated to helping others navigate issues of getting older. He's also author of the ebook "100 Weight Loss Tips for the Aging Body."