How to Remain Healthy as You Age: Must Have Essential Nutrients

menopause, healthy aging, live long

Have you ever wondered why some people age so gracefully and some people look and feel like train wrecks?

I used to believe that aging meant getting a disease, feeling tired all the time and gaining lots of weight. Look around and you will see lots of sick, overweight and tired people. I thought illness and obesity were inevitable. I didn’t realize that healthy aging was a choice.

What is Succesful Aging?

Succesful aging is maintaining high physical and cognitive function in your 40’s, 50’s and beyond. It means feeling and looking your best. If you want this for yourself then read on.

In this blog post series, I will share my most powerful successful aging strategies. In this post, I will tell you the specific nutrients you must include in your diet daily.

Foundational Vitamins and Minerals

Here is a listing of essential vitamins and minerals we need each day. We must get them from our food. These are the foundational nutrients that we must include in our diet to age gracefully.

Track your food for a few days and see if your diet includes the following nutrients. You can use a phone app such as MyFitness Pal. My favorite free app, is Cronometer because you can get the most nutritional information. Or if you are old school and prefer pen and paper to keep track, download my food tracker here.

VITAMIN A

Good for: Healthy eyes and general growth, including healthy teeth and skin.
Food Source: Carrots and other orange (carotene pigment) foods including sweet potato and cantaloupe melons.

B VITAMINS

Good for: Energy production, immune function, and iron absorption.
Food Source: whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast, and molasses.

VITAMIN C

Good for: Strengthening blood vessels, giving skin elasticity, antioxidant function, and iron absorption.
Food Source: oranges, guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts, and cantaloupe.

VITAMIN D

Good for: Strong healthy bones.
Food Source: eggs, fish, and mushrooms. sun exposure

VITAMIN E

Good for: Blood circulation, and protection from free radicals.
Food Source: almond. and other-other nuts, sunflower seeds, and tomatoes

VITAMIN K

Good for: Blood coagulation – that is, the process by which your blood clots.
Food Source: Leafy greens, kale, spinach, Brussels sprouts, broccoli.

FOLATE

Good for: Cell renewal and preventing birth defects in pregnancy.
Food Source: dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets, and corn.

CALCIUM

Good for: Healthy teeth and bones.
Food Source: dairy products like yogurt, cheese and milk, black molasses and Canned fish (sardines, salmon with bones) beans, and some leafy greens (collard and turnip greens, kale, bok choy).

IRON

Good for: Building muscles naturally and maintaining healthy blood.
Food Source: Clams take the top spot for iron content, followed by oysters and organ meats like liver. Cereal, pumpkin seeds, beans, lentils, and spinach are great sources of iron.

ZINC

Good for: Immunity, growth, and fertility.
Food Source: Oysters, spinach, cashews, beans and dark chocolate.

CHROMIUM

Good for: Glucose function, which makes sure every cell in your body gets energy as and when needed.
Food Source: whole grains, fresh vegetables, and herbs

I want you to feel and look your best. I want you to have limitless energy and get a good report at your yearly exam. I want to help you regain your health and avoid unneeded disease. You will look better and feel better by giving your body the nutrition it needs. Congratulations on taking the first step in healthy aging.

 

Are you finding that you’re always exhausted? Do you have trouble getting a restful night’s sleep? A good night sleep is a very important part of healthy aging. During sleep, our body is cleansing, detoxifying and rejuvenating itself. If you aren’t getting high-quality sleep download my free How to get a good night’s sleep guide.