After age 60, certain nutrients become especially important for maintaining strength, immunity, bone health, and cognitive function. As the body changes with age, nutrient needs shift—even if calorie needs decrease.
π₯¦ Critical Nutrients for Adults Over 60:
𦴠1. Calcium
-
Maintains bone strength and prevents osteoporosis
-
Needs: Women 1,200 mg/day; Men 1,000–1,200 mg/day
-
Sources: Dairy, leafy greens, almonds, fortified plant milks
π 2. Vitamin D
-
Enhances calcium absorption and supports immunity
-
Needs: 600–800 IU/day (may need supplements if sun exposure is low)
-
Sources: Sunlight, fortified dairy, fatty fish, supplements
πͺ 3. Protein
-
Prevents muscle loss (sarcopenia) and supports immune health
-
Needs: ~1.2–2.0 grams per kg of body weight/day
-
Sources: Lean meats, eggs, fish, beans, tofu, dairy, protein powders
π§ 4. Vitamin B12
-
Supports brain health and red blood cell formation
-
Absorption declines with age
-
Sources: Meat, fish, dairy, eggs, fortified cereals; often needs supplementation
π 5. Fiber
-
Promotes digestive health, heart health, and blood sugar control
-
Needs: Women 21g/day; Men 30g/day
-
Sources: Whole grains, fruits, vegetables, legumes, nuts
π§ 6. Water
-
Older adults are at higher risk of dehydration due to lower thirst cues
-
Aim for at least 6–8 cups/day, more if active or in hot weather
π§ 7. Potassium
-
Helps regulate blood pressure and muscle function
-
Sources: Bananas, oranges, potatoes, spinach, beans, yogurt
❤️ 8. Omega-3 Fatty Acids
-
Reduce inflammation, support brain and heart health
-
Sources: Fatty fish (salmon, sardines), flaxseed, chia seeds, walnuts
π¬ 9. Magnesium
-
Supports nerve, muscle, and bone function
-
Sources: Nuts, whole grains, leafy greens, legumes, dark chocolate
π§ 10. Antioxidants (Vitamins A, C, E, and Selenium)
-
Combat cell damage and inflammation
-
Help protect against cognitive decline and chronic diseases
-
Found in colorful fruits, vegetables, nuts, and seeds