The Top 17 Nutrients A 50+ Year Old Needs

As we age, our nutritional needs may change. It is important for people over 50 to consume a varied and balanced diet that includes a variety of nutrients to support overall health. Here are 17 nutrients that are particularly important for people over 50 to include in their diet:

  1. Protein: Protein is essential for maintaining muscle mass, supporting immune function, and healing tissues. Good sources of protein include lean meats, poultry, fish, eggs, beans, nuts, and seeds.
  2. Calcium: Calcium is important for maintaining strong bones and teeth. Good sources of calcium include dairy products, fortified plant-based milk alternatives, leafy green vegetables, and almonds.
  3. Vitamin D: Vitamin D helps the body absorb calcium and is important for bone health. Good sources of vitamin D include sunlight, fatty fish, and fortified foods such as milk and cereal.
  4. Potassium: Potassium is important for maintaining healthy blood pressure and supporting muscle function. Good sources of potassium include fruits and vegetables, such as bananas, sweet potatoes, and avocados.
  5. Fiber: Fiber is important for maintaining regular bowel movements, supporting heart health, and helping to control blood sugar levels. Good sources of fiber include whole grains, fruits, vegetables, and legumes.
  6. Iron: Iron is important for carrying oxygen to the body’s tissues and supporting immune function. Good sources of iron include meat, poultry, seafood, beans, and fortified grains.
  7. Folate: Folate is important for the production of red blood cells and the synthesis of DNA. Good sources of folate include leafy green vegetables, beans, and fortified grains.
  8. Magnesium: Magnesium is important for supporting muscle and nerve function, as well as maintaining healthy bones. Good sources of magnesium include nuts, seeds, whole grains, and leafy green vegetables.
  9. Vitamin B12: Vitamin B12 is important for maintaining healthy nerve function and producing red blood cells. Good sources of vitamin B12 include meat, poultry, seafood, and fortified foods.
  10. Omega-3 fatty acids: Omega-3 fatty acids are important for supporting heart health, reducing inflammation, and maintaining brain function. Good sources of omega-3s include fatty fish, such as salmon and tuna, as well as flaxseeds, chia seeds, and walnuts.
  11. Vitamin A: Vitamin A is important for maintaining healthy vision, supporting immune function, and promoting healthy skin. Good sources of vitamin A include carrots, sweet potatoes, and leafy green vegetables.
  12. Vitamin C: Vitamin C is important for supporting immune function, maintaining healthy skin, and helping to absorb iron. Good sources of vitamin C include oranges, strawberries, and leafy green vegetables.
  13. Zinc: Zinc is important for supporting immune function and wound healing. Good sources of zinc include meat, poultry, seafood, and beans.
  14. Vitamin E: Vitamin E is important for maintaining healthy skin and supporting immune function. Good sources of vitamin E include nuts, seeds, and vegetable oils.
  15. Thiamin: Thiamin is important for converting food into energy and maintaining healthy nerve function. Good sources of thiamin include whole grains, nuts, and beans.
  16. Riboflavin: Riboflavin is important for converting food into energy and maintaining healthy skin. Good sources of riboflavin include dairy products, eggs, and fortified grains.
  17. Niacin: Niacin is important for converting food into energy and maintaining healthy skin. Good sources of niacin include meat, poultry, and fortified grains.
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