Sometimes, it seems like aging means upping the intake of all the important nutrients. More protein! More fiber! More calcium! At the same time, dietitians often say that it’s easier to gain weight as we age, meaning it’s best to only eat more healthy foods and not ones we may want to eat more of, like delicious bread and sweets.
You may be surprised to learn that we don’t need more of every single nutrient as we age. There’s one important nutrient that, while highly important, can cause inflammation when consumed in excess. Curious as to what it is? Keep reading to find out.
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How Our Nutrient Needs Change as We Age
It’s true that our nutrient needs change as we get older. Dr. Sanjeev Goel, MD, a longevity expert and the CEO of Peak Human, explains that this is because some nutrients aren’t absorbed as well and there are also changes in metabolism of certain nutrients as we age.
“As we age, cells become less efficient and generate more free radicals, which leads to more difficulty clearing ‘waste products,’” Dr. Goel says. Because of this, he adds, it’s important to have a diet full of antioxidant-rich foods and drinks (like fruits, vegetables, coffee and green tea).
According to Dr. Goel, B vitamins (such as folate and vitamin B12) also play an important role in cells’ ability to detoxify and eliminate waste, so it’s important to prioritize these vitamins as we age as well.
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Cells’ ability to detoxify and protect against chronic inflammation is important for preventing chronic illnesses impacting how long we live. “An improved and efficient process to rid the body of free radicals and other waste molecules should contribute to longevity,” Dr. Goel says.
Just as it’s important to know what nutrients to get more of as we age, it’s important to know what we need less of. Dr. Goel warns that getting too much of one nutrient in particular can contribute to chronic inflammation.
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The Nutrient We Need Less of as We Age
Dr. Goel says that as we age, we need less iron—especially women, since iron requirements decrease as women enter the post-menopausal stage. This is because iron is no longer being lost through menstruation. For both men and women, iron accumulates as we age and shortens our lifespan when we consume too much of it.
Getting too much iron can cause inflammation, according to Dr. Goel. Too much iron can also cause ulcers and, in super high amounts, cause organ failure and death. How much is too much? It’s recommended that adult women ages 18 to 50 consume 18 milligrams of iron a day. After age 50, the daily iron recommendation for women drops to 8 milligrams a day because iron is no longer lost during menstruation. For adult men of any age, the daily iron recommendation is 8 milligrams.
It’s not common to get too much iron through diet, so don’t cut foods like lentils, fish, tofu, beef, eggs and spinach out of your diet in fear of consuming too much. The dangers of getting too much iron is more likely to stem from taking supplements with more iron than you really need. Consider this your reminder to carefully read the labels on your vitamins, including multivitamins.
In general, Dr. Goel says it’s nutrient-rich foods, not supplements that will help you live longer anyway. “The vast majority of vitamins and minerals have not been proven to extend longevity. I believe if you eat a wholesome diet you will meet those requirements,” he explains. But he adds that supplements can help fill the gap for when it’s too difficult to get the daily recommended amounts of certain nutrients through diet alone.
If you have questions about your dietary needs, especially as you age, it can be helpful to work with a nutritionist or registered dietitian. They can explain what nutrients it’s important to get enough of as well as give examples of what accomplishing this looks like. MyPlate.gov is another helpful resource for nutritional information for people at any age.
Though nutrient needs may change slightly as we age, the general principles of healthy eating remain the same. Prioritize nutrient-rich whole foods while minimizing ultra-processed foods. Following that simple rule will go a long way in terms of supporting your health as best as you can.
Next up, see 30 anti-aging foods registered dietitians recommend.
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