Calcium is known mostly for its role in building and maintaining strong bones and teeth, but it is also required for proper functioning of the heart, muscles and nervous system,” says Dr. Peeke. The goal is to consume 1200 mg daily for men and women, but intake, Dr. Peeke continues, is an issue for both men and women because of two things:
- Consuming enough calcium can be a problem for people who are lactose intolerant, a common problem as you age.
- Not having enough vitamin D in your body, which is necessary for you to absorb calcium (and also helps to boost immune function.) “Research has shown that as you age, your access to sunlight as well as vitamin D-rich foods, topped by absorbing D less efficiently, all contribute to significantly below normal levels of this all-important vitamin,” she says.
How to combat these two issues? “If you are lactose intolerant, eat leafy greens such as collards, mustard, kale, and bok choy,” says Dr. Peeke. “You can also try canned salmon (with bones) and sardines, as well as tofu that has been made with a calcium compound.”
As for getting enough vitamin D, ask your doctor to test your vitamin D level. The goal is to be within 50-70 nmol/l. If your D is low, solutions include: eating D-rich foods; getting 15 minutes in the sun every day; and taking a supplement recommended by your doctor.07
Broccoli & other leafy greens
Protecting your eyes is key as time goes on, particularly since many eye problems come with aging. Lutein, related to beta carotene and vitamin A, is a valuable nutrient you need to optimize vision and prevent macular degeneration. And most people over 50 don’t get enough of it. Green leafy vegetables, along with grapes, oranges, and egg yolks, are excellent sources of lutein.
Other eating tips
Aside from adding the foods we mentioned to your diet, Dr. Peeke suggests these general healthy-eating guidelines:
- Decreasing saturated fats is important to prevent cardiovascular disease, so focus on eating healthy fats derived from nuts, lean meats, fish, low-fat dairy, olive oil, and plant-based sources like avocados.
- Since metabolism slows with aging, it’s important to adjust how many calories you’re eating daily. Even if you’re active you need to do this. Generally, the range is 1400-2400 calories a day, with men having the larger number of calories.
- Eliminate or minimize refined, processed food and drinks such as cookies, chips, candies, cakes, and pastries. These processed foods contribute to increased inflammation throughout the body which then increases the risk for cancer, diabetes, and heart disease.
- Consider supplements and a multivitamin. “Supplements in general are important to seniors, but you need to discuss what you’re taking with your doctor,” says Dr. Peeke. “In addition to the supplements, a gender- and age-specific multivitamin is important as well.”
