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These 5 vitamins and minerals are essential to aging

Like all aspects of health and wellness, our nutrition needs change as we age. Changing physical health as well as lifestyle makes certain vitamins and minerals more crucial than they used to be. Let’s take a look at some that get more important as we age.


Magnesium promotes bone strength and protein production, both of which can slow down as we age. It also helps regulate blood sugar. If you’re looking to increase your intake, fibrous plant-based foods like leafy greens, lentils, legumes, and whole grains are all great sources of magnesium.


More and more research is emerging about the critical nature of gut health, and probiotics play a big role in this. Although you can buy probiotic supplements, they can also be found naturally in kimchi, kombucha, yogurt, soft cheeses, and tempeh. A healthy gut has been shown to alleviate allergies, reduce the symptoms of IBS, and even play a role in mental health.

Vitamin D

As we age, our bodies become less likely to absorb vitamin D from the sun, making nutritional intake of this vitamin all the more important. This sunshine vitamin helps to absorb calcium and support bone, muscle, and immunity function, so make sure you’re getting it from sources like egg yolks, sockeye salmon, mushrooms, two percent milk, and cheese.


As you age, you actually start to lose more calcium than you absorb. Women, in particular, should consume 20 percent more calcium than other adults after age 50. Dairy is a common source of calcium, but for plant-based eaters, coconut, rice, and almond milk as well as white beans, collard greens, and figs are all great sources as well.

Omega 3 fatty acids

Also known as “the good fats,” these support brain and eye health and have been shown to lower the risk of Alzheimer’s disease, arthritis, and impaired vision. They can be found in a variety of Mediterranean staples like oily fish, olive oil, chia seeds, walnuts, and even edamame.

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