How Natural Diets Support Healthy Aging
Eating natural, whole foods can help you age healthfully by boosting energy, reducing disease risks, and improving brain function. Here's why this matters and how to start:
- Key Benefits: Natural diets rich in fruits, vegetables, whole grains, nuts, and healthy fats lower the risk of chronic diseases, slow cognitive decline, and support muscle and bone health as you age.
- Aging Challenges: Older adults often face reduced appetite, muscle loss, and nutrient absorption issues, making nutrient-dense foods critical.
- Essential Nutrients: Focus on protein, omega-3s, vitamin B12, calcium, and vitamin D to support muscles, bones, and brain health.
- Practical Tips: Plan meals around unprocessed foods, balance macronutrients (protein, healthy fats, and complex carbs), and reduce processed food intake.
- Supplements: Omega-3s, protein powders, and MCT oils can help fill nutritional gaps.
Start small by swapping processed snacks for whole foods, adding more vegetables to meals, and choosing healthy proteins and fats. These simple changes can make a big difference in how you feel as you age.
Optimal dietary patterns for healthy aging (Tessier et al. 2025) | Nature Medicine
How Aging Affects Your Nutritional Needs
As you grow older, your body undergoes changes that impact how it processes nutrients. Understanding these shifts can help you make smarter food choices to support your health.
One major change is that calorie needs decrease, even though your body still demands the same - or sometimes higher - levels of essential nutrients. Dr. Sarah Booth, director and senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, puts it this way:
"As people age, they need fewer calories to maintain the same weight".
This creates a unique challenge: you need to pack more nutrients into fewer calories. Gretchen Dueñas-Tanbonliong, a registered dietitian nutritionist and associate director of health and wellness at the National Council on Aging, emphasizes:
"If there's a No. 1 nutrition tip for older adults, it's to make every calorie count".
Let’s take a closer look at the common nutritional hurdles aging brings and the key nutrients that can help you stay healthy.
Common Nutrition Problems as You Age
Aging introduces physical changes that can make meeting your nutritional needs more difficult.
- Muscle Loss: Adults lose about 3–8% of their muscle mass per decade after age 30, which can impact metabolism, strength, and overall health.
- Digestive Changes: Around 20% of older adults experience atrophic gastritis, a condition that reduces stomach acid and makes it harder to absorb nutrients like vitamin B12. Research suggests 10–30% of people over 50 struggle to absorb vitamin B12 from food, which can lead to fatigue and memory problems.
- Decreased Appetite: Changes in taste, smell, medications, or health conditions can reduce appetite, leading to fewer calories and nutrients when your body needs them most.
- Dehydration: With age, the sensation of thirst diminishes, making it easier to become dehydrated. Even mild dehydration can affect cognitive function, kidney health, and overall well-being.
- Reduced Independence: Mobility issues or other limitations can make it tough to shop for groceries or prepare balanced meals.
Addressing these challenges with nutrient-rich, whole foods is essential for maintaining energy and vitality.
Important Nutrients for Healthy Aging
Certain nutrients become even more critical as you age. Protein, for example, is key to preserving muscle mass, yet many older adults - particularly those over 71 - don’t get enough. Dr. Ami Hall, a geriatric specialist, explains:
"As you age, your body can have a harder time with certain functions, like maintaining your heart health, kidney function, bone regeneration and more. But getting proper nutrition - like enough protein and the proper amount of vitamins and other nutrients - is an important part of helping to keep those systems and others strong and functioning at their best".
Here are some nutrients to prioritize:
- Vitamin B12: Absorption issues are common with age, making this nutrient especially important. You can find it in fortified cereals, shellfish, and dairy products, but supplements or enriched foods may also be necessary.
- Calcium and Vitamin D: These nutrients work together to maintain bone health and reduce the risk of fractures as bone density naturally decreases with age.
- Omega-3 Fatty Acids: These support brain health and help manage inflammation, which is increasingly important to combat cognitive decline and chronic diseases.
- Potassium and Fiber: Found in whole foods, these nutrients promote heart and digestive health, regulate blood pressure, and help you feel full while consuming fewer calories.
Building a Natural Diet for Longevity
Crafting a diet that promotes healthy aging doesn’t mean jumping on the latest fad or cutting out entire food groups. Instead, it’s about focusing on nutrient-rich, whole foods that support your body’s natural functions. Studies show that diets rich in fruits, whole grains, vegetables, unsaturated fats, nuts, legumes, and low-fat dairy are linked to better odds of aging healthily. On the flip side, eating more ultra-processed foods can reduce those odds by 32%.
The Alternative Healthy Eating Index (AHEI) offers a clear example of how diet impacts longevity. People in the highest AHEI group were found to have an 86% higher chance of healthy aging by age 70 - and 2.24 times greater odds by age 75 - compared to those in the lowest group. This approach prioritizes vegetables, whole grains, nuts, legumes, and healthy fats while steering clear of processed foods.
As registered dietitian Scott Keatley points out:
"People increasing plant foods often also reduce ultra-processed foods. That makes it hard to separate whether the benefit is from eating more plants, eating less junk, or both".
Getting the Right Balance of Macronutrients
While nutrient-dense foods are essential, protein becomes especially critical as you age to help maintain muscle mass. Incorporate a variety of protein sources like seafood, dairy, fortified soy products, beans, peas, and lentils into your meals. Aim to include a serving of protein, a healthy fat, and one to two servings of vegetables at each meal.
Healthy fats are equally important, playing a key role in brain health and aiding in vitamin absorption. Opt for oils like extra virgin olive oil, avocado oil, or cold-pressed macadamia nut oil instead of processed seed or vegetable oils.
For steady energy and better blood sugar control, choose complex carbohydrates from whole grains, fruits, and vegetables. Whole, intact grains are especially beneficial compared to their refined counterparts.
Foods That Fight Inflammation
Chronic inflammation is a major contributor to aging and disease risk. In fact, nearly 60% of Americans live with at least one chronic condition, and aging often brings a state of "inflammaging", which elevates this risk further.
Certain foods can actively reduce inflammation. Dr. Frank Hu explains:
"Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation. It's not surprising, since inflammation is an important underlying mechanism for the development of these diseases".
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids (EPA and DHA), which help combat inflammation. If you’re looking for additional support, a high-quality supplement such as Strength Genesis' Omega 3 Pharmaceutical Grade Fish Oil can be a valuable addition.
Berries are another anti-inflammatory powerhouse. Packed with anthocyanins - potent antioxidants - they help protect against inflammation. Leafy greens such as spinach, kale, and broccoli also deliver antioxidants like sulforaphane, along with essential nutrients.
Nuts and seeds provide a combination of healthy fats, protein, and antioxidants, making them a great addition to your diet. The Mediterranean diet, which emphasizes whole, minimally processed foods like fruits, vegetables, nuts, whole grains, fish, and healthy oils, is a standout example of an anti-inflammatory eating plan.
Using Whole, High-Quality Ingredients
The quality of your ingredients can make a big difference in maximizing the nutritional value of your meals. When selecting cooking oils, choose those that retain their nutrients with minimal processing. For instance, extra virgin olive oil is rich in antioxidants, and cold-pressed macadamia nut oil maintains its beneficial properties even at high cooking temperatures.
Grass-fed proteins, such as New Zealand whey protein, are another great choice. These proteins often have a better nutritional profile because the animals are naturally grazed, resulting in higher levels of beneficial fatty acids and fewer contaminants. Choosing ethically sourced ingredients not only improves the quality of your meals but also supports sustainable practices. Look for products packaged in glass or metal to avoid potential chemical leaching from plastics.
Planning ahead can also help you make better choices. Grocery shopping with a list reduces the chance of impulse buys, especially of less nutritious items. Be cautious of "diet" products, as they may contain hidden sugars or extra calories. Cooking at home more often gives you full control over the quality of your ingredients and how they’re prepared, making it easier to stick to a nutrient-dense, whole-food approach.
How to Plan and Prepare Age-Friendly Meals
Creating meals that support healthy aging doesn’t have to be complicated. By focusing on nutrient-packed ingredients and efficient meal prep, you can build a routine that keeps you energized and well-nourished.
Simple Daily Meal Plans
Planning meals a few days ahead can help ensure you meet your nutritional needs. Research shows that nearly half of women and a third of men aged 71 and older don’t consume enough protein. Protein is key for maintaining muscle mass as you age.
Aim to include a balance of protein, healthy fats, and vegetables in every meal. Sticking to whole, unprocessed foods is a great way to maximize nutrients.
"A registered dietitian nutritionist (RDN) can work with you to create an eating plan that's tailored to your needs. When it comes to meeting nutrition requirements, there's no one-size-fits-all approach."
― Gretchen Tanbonliong, Associate Director for Health & Wellness at NCOA
For inspiration, check out meal plan templates from trusted sources like the DASH diet, USDA’s MyPlate, or the National Institute on Aging (NIA). Stock your kitchen with essentials like canned vegetables, whole grains, nuts, seeds, broths, and frozen produce. Quick prep hacks, like overnight oats for breakfast or pre-cooked grains and vegetables, can save time on busy days. Use airtight containers to keep prepared meals fresh longer.
Once your meals are planned, fine-tune your cooking techniques to boost flavor and nutrition.
Cooking with Natural Oils
The type of oil you use can make a big difference in both taste and health benefits. Macadamia nut oil stands out as a fantastic option for cooking. It boasts a whopping 84% monounsaturated fats - higher than olive oil. These fats are known for supporting heart health by reducing bad cholesterol levels, which can lower the risk of heart disease and stroke.
Macadamia nut oil’s high smoke point of 515°F (268°C) makes it perfect for sautéing, roasting, and grilling. Its mild, nutty flavor works well in a variety of dishes, from baked goods to salad dressings and marinades. For example, coating vegetables or meats with macadamia oil before roasting enhances flavor while keeping them moist.
If you’re curious about trying macadamia oil, Strength Genesis offers an Australian Macadamia Nut Oil 100% Cold Pressed product, packaged in glass containers to preserve quality. They also provide a Cooking with Gold eBook featuring 30 recipes to help you get started.
This approach aligns with the goal of using natural, minimally processed ingredients to promote long-term health. Plus, smart cooking practices can help reduce waste while ensuring every ingredient serves your well-being.
Cutting Food Waste and Getting More Nutrients
Minimizing food waste is not only good for your wallet but also ensures you’re making the most of your meals. Americans waste billions of pounds of food every year, but smart planning can make a real difference.
"Meal planning also reduces the risk of overeating or undereating. This method helps to minimize food waste, as ingredients are used more efficiently, and leftovers can be stored for later consumption."
― TakingCare
Start by creating a grocery list based on your planned meals and stick to it to avoid overbuying. Use the FIFO (First In, First Out) method - consume foods with the earliest sell-by dates first. Nutrition expert Laura O’Hara, MS, RD/LD, shares her tip:
"Personally, I have learned that washing and cutting up all my produce as soon as I get home from the store has helped tremendously for easy meal prep and snacking throughout the week."
Get creative with leftovers. For example, dice leftover veggies, sauté them with aromatics, and add broth and grains like quinoa to make a hearty soup that can last up to five days in the fridge. Save vegetable scraps in the freezer to make homemade broth.
If fruits or vegetables are nearing their expiration, freeze them for smoothies. Pre-portioning meals can also help prevent overeating and cut down on waste. For storing food, use glass containers instead of plastic to avoid chemical leaching and keep food fresh longer.
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Adding Supplements to Your Natural Diet
Supplements can complement a natural diet by addressing nutrient gaps that often emerge with age. Even when following a well-rounded eating plan, aging can reduce the body’s ability to absorb nutrients effectively. High-quality supplements can help bridge these gaps and provide targeted support for maintaining health as you grow older. However, supplements should never replace healthy eating - they’re more like a safety net for your nutrition. Among these, omega-3 fatty acids deserve special attention for their wide range of benefits.
Why Omega-3 Fatty Acids Matter
Omega-3 fatty acids are essential for your body but can only be obtained through food or supplements, as your body doesn’t produce them naturally. Two key types of omega-3s - EPA and DHA - are known for supporting heart and brain health, managing inflammation, and regulating blood pressure. Research also suggests they may help reduce the risk of Alzheimer’s disease, slow age-related cognitive decline, and alleviate symptoms of depression and anxiety.
The American Heart Association advises eating at least two servings of fish per week, which is about 6 to 8 ounces total. Unfortunately, many people struggle to meet this recommendation. For context, the daily intake of DHA and EPA combined should ideally range between 250 and 500 milligrams. Aging adults, who often experience a natural decline in dietary intake and nutrient absorption, can particularly benefit from omega-3 supplements. Studies show that individuals over 90 face a nearly 40% higher risk of malnutrition compared to those under 70.
When selecting an omega-3 supplement, quality is crucial. Strength Genesis offers Omega 3 Pharmaceutical Grade, Molecularly Distilled Cold Processed Fish Oil, sourced from Iceland. This cold-processing method helps retain the fatty acids' integrity while eliminating contaminants.
For older adults, it’s generally advised not to exceed 250 milligrams of EPA and DHA daily without consulting a healthcare provider. Pairing fish oil supplements with healthy lifestyle habits, such as regular exercise and a balanced diet, can maximize their benefits. Next, let’s explore protein supplements, which play a vital role in maintaining muscle health.
Protein Supplements for Muscle Health
Nearly half of adults over 51 don’t meet their daily protein needs, which accelerates muscle loss. Experts recommend consuming 25–30 grams of protein per meal, and supplements can help older adults maintain muscle mass when paired with resistance training. With age, the body becomes less efficient at metabolizing protein, making it harder to preserve muscle mass, which is critical for maintaining strength and independence. Sarcopenia, the gradual loss of muscle mass, affects nearly 50% of adults over 80.
For a 150-pound adult, the Recommended Daily Allowance is 54 grams of protein, though aging individuals may need more to support muscle health. Whey protein is often considered the gold standard due to its high leucine content and quick absorption. Strength Genesis offers Pur Zealand 100% Grass-Fed Whey Protein, sourced from New Zealand, which provides a clean nutrient profile without added hormones or antibiotics.
Studies suggest that protein supplements are most effective when taken twice daily, ideally after exercise, with each serving providing around 30 grams or more. A practical tip is to add 20 grams of protein powder to meals that already have the most protein. You can easily incorporate protein powder into your meals by mixing it into oatmeal, yogurt, or even dips like hummus. Women over 70 are particularly at risk, with half consuming less than 0.9 grams of protein per kilogram of body weight daily.
Using MCT Oils and Other Health Boosters
Medium-chain triglyceride (MCT) oil offers unique benefits for aging adults, particularly for brain health and energy metabolism. Typically derived from coconut or palm kernel oil, MCT oil is easier to digest than long-chain triglycerides. Upon consumption, MCTs are quickly converted into ketones, which serve as an alternative energy source for the brain. Research indicates that MCT oil may provide short-term cognitive benefits, even for individuals with dementia.
"What's particularly great about MCTs as opposed to other fats is that they are converted to ketones, an energy source for the body, and are not stored in the body's fat cells." - Emily Gonzalez, N.D.
MCT oil may also help prevent muscle loss in older adults and has been linked to improved walking balance through its effects on glucose metabolism in the brain. Additionally, certain fatty acids in MCT oil may reduce the growth of harmful bacteria and yeast.
Strength Genesis offers High Octane Organic MCT Oil, which contains 100% MCTs, compared to the 65% found in coconut oil. This makes it an efficient energy source without contributing to fat storage.
To incorporate MCT oil into your routine, start small - try adding a teaspoon to your morning coffee and gradually increase to one or two tablespoons daily. While the maximum recommended intake is about four to seven tablespoons, most people find one to two tablespoons sufficient. Its neutral flavor makes it easy to add to smoothies, salad dressings, or coffee. MCT oil is best suited for low to medium-temperature cooking. Unlike coconut oil, it remains liquid at room temperature, making it convenient to use. With about 10% fewer calories than long-chain triglycerides and a quick metabolism that minimizes fat storage, MCT oil is a practical addition to your diet. Just remember to adjust your intake of other fats if you plan to use it daily. Combining these supplements with a whole-food diet can amplify the benefits of natural eating for aging well.
Making Eco-Friendly Food Choices for Long-Term Health
Choosing eco-friendly foods benefits both your health and the planet. Consider this: food production is responsible for 20–30% of global greenhouse gas emissions and accounts for up to 66% of water usage. What you put on your plate directly influences these numbers, making your choices more powerful than you might think.
Interestingly, foods that are better for the environment often align with healthier aging. Plant-based diets, which are at the heart of most sustainable eating plans, are linked to a lower risk of heart disease, high blood pressure, type 2 diabetes, and certain cancers. These are the very conditions that tend to become more common as we age. So, eating with the planet in mind isn't just about reducing your carbon footprint - it’s also about promoting a longer, healthier life.
But there's more to it than just production. In the U.S., up to 40% of food is wasted - that’s about 400 pounds per person every year. This waste not only harms the environment but also represents lost opportunities to nourish your body with nutrient-rich foods. By making sustainable food choices, you can ensure you're consuming what your body needs while also cutting back on waste.
Choosing Responsibly Sourced Foods
Responsibly sourced foods are a win for both your health and the environment. These products often come from farms that use fewer chemicals, reduce transportation emissions, and adopt more natural land management practices. Opting for organic and locally grown foods can help you avoid harmful chemicals while supporting farmers in your community.
"Producing more food locally is a way to develop a food system that is more resilient and has fewer impacts, in addition to providing fresher, more nutritious food."
- Jan Thompson, Morrill Professor of natural resource ecology and management, Iowa State University
The environmental benefits of responsibly sourced foods are striking. Plant-based options, for example, require far less energy, water, and land compared to conventional meat production. Large-scale farming operations, on the other hand, often consume significantly more resources and contribute more to global warming than smaller, localized farms.
Some companies, like Strength Genesis, are setting an example by prioritizing ethical sourcing. Their products, such as New Zealand Grass Fed Protein, Icelandic Cold-processed Omega-3 Fish Oil, and 100% Pure Australian Cold-Pressed Macadamia Nut Oil, are designed with both health and sustainability in mind. For instance, their Australian Macadamia Nut Oil is a nutrient-rich alternative to traditional cooking oils, while their Origin Salad Dressing features 100% Extra Virgin Olive Oil without preservatives or artificial additives.
The demand for sustainable products is growing. In fact, 66% of global consumers are willing to pay more for eco-conscious options. This shift reflects a growing awareness of how food choices influence both personal health and the planet.
"The food business will need to modify its procedures dramatically to adjust to this shifting customer behavior. Customers are seeking more sustainable products as they become more conscious of how their dietary choices affect the environment."
- Timothy Woods, Co-founder and CEO of Carnivore Style
But responsible sourcing is just one piece of the puzzle. How you store and package your food also plays a significant role in reducing environmental impact.
Using Less Plastic and More Reusable Options
Swapping out plastic for reusable materials in food storage and packaging is another simple yet impactful step. Plastic containers can leach chemicals into your food, especially when exposed to heat or acidic ingredients. Switching to glass or metal containers eliminates this risk while also cutting down on plastic pollution.
Strength Genesis has taken a stand against plastic by packaging their products in glass or metal, avoiding materials like styrofoam and mylar. Their SG Glass Hydra Bottle offers a BPA-free, reusable alternative to disposable plastic bottles, supporting both hydration and environmental health.
Making small changes in your kitchen can have a big impact. For example:
- Use glass containers: They keep food fresh longer, don’t absorb odors, and are easy to clean.
- Try metal storage options: Ideal for dry goods, they’re durable and don’t degrade over time.
- Plan meals with reusable containers: This reduces the need for disposable packaging and helps you manage portions more effectively.
Even tools like the Stainless Steel Oil Pour Spout can make a difference. By buying oils in larger containers and using precise pouring tools, you can minimize waste and avoid spills.
Shopping habits also matter. Bringing reusable bags and containers to farmers markets or bulk stores helps cut back on packaging waste while giving you access to fresh, nutrient-packed foods. Many stores now offer bulk sections where you can stock up on staples like grains and nuts without the extra plastic.
Don't forget about composting! Using reusable containers for food scraps can create nutrient-rich compost while diverting waste from landfills. Just be sure to remove non-organic materials like stickers and rubber bands. The compost you create can even help grow your own garden, reducing the need for water and fertilizers.
These simple, sustainable practices not only help the environment but also ensure you’re eating cleaner, healthier foods. By focusing on responsible sourcing and reducing plastic use, you can create a food system that supports both your well-being and the planet’s future.
Start Your Natural Diet Journey for Better Aging
Embarking on a natural diet journey doesn’t have to feel overwhelming. By making small, manageable changes, you can build habits that support healthier aging. According to HelpGuide.org, improving your diet now can help you "live longer and stronger, sharpen your mind, and feel better." That’s a pretty good reason to get started, right?
The key to a natural diet lies in focusing on whole, minimally processed foods. Start by adding 2–3 servings of fruits and vegetables to your daily meals. Simple swaps - like having a side salad with dinner or choosing baked sweet potato fries over regular fries - can make a big difference. For each meal, aim to include a balance of protein, healthy fats, and one or two vegetables. These small adjustments can help maintain steady energy levels and promote overall wellness.
Prioritize Healthy Fats and Proteins
Incorporating "good fats" like omega-3 fatty acids is a smart move. Fatty fish such as salmon or mackerel are excellent sources, but you can also explore options like nuts, seeds, and eggs. Diversify your protein intake with fish, beans, peas, and high-quality supplements. For example, Strength Genesis offers Omega 3 Pharmaceutical Grade Fish Oil, which is cold-processed and molecularly distilled to support heart health, brain function, and reduced inflammation. Their Pur Zealand 100% Grass-Fed Whey Protein is another great option for a morning smoothie or post-workout recovery.
Smarter Carbs for Lasting Energy
Carbohydrates often get a bad rap, but they’re essential when chosen wisely. Swap out white bread, rice, and pasta for whole-grain alternatives. Foods rich in fiber - like leafy greens, legumes, nuts, seeds, and fruits - help stabilize blood sugar and provide sustained energy. These choices align perfectly with the balanced meal approach mentioned earlier.
For cooking, consider using natural oils like Australian Macadamia Nut Oil. It’s rich in omega-3 fats and can handle high heat (up to 515°F), making it a versatile option for everything from sautéing to baking.
Plan Ahead and Build Support
Planning your meals and shopping with intention can make all the difference. Before heading to the store, create a meal plan and shopping list focused on whole foods. This not only helps you avoid processed foods but also keeps you organized. Vicki Saunders, RD, from St. Helena Hospital, emphasizes the importance of community in this process:
"It's hard to make major lifestyle changes when you're swimming upstream by yourself."
Cooking and shopping with friends or family can make the experience more enjoyable. It’s a chance to share ideas, split costs, and turn mealtime into a social event. Plus, it’s always more fun to try new recipes together.
Set Realistic Goals and Celebrate Progress
Start small. Maybe it’s losing 5 pounds, adding one new vegetable to your meals, or simply drinking more water. Whatever your goal, keep it realistic and celebrate the little wins along the way. These moments of progress can keep you motivated and focused on your overall well-being.
Supplements for Nutritional Gaps
As we age, certain vitamins and minerals become even more important. Supplements can help fill these gaps. For instance, Strength Genesis's High Octane Organic MCT Oil provides quick energy and supports cognitive health, while their Sugar Free Creatine Chews offer muscle support without added sugars.
FAQs
How can I add more natural foods to my diet to promote healthy aging?
Adding more natural foods to your diet doesn’t have to be complicated and can make a big difference in healthy aging. Focus on nutrient-packed choices like fresh fruits, vegetables, whole grains, and lean proteins. Foods high in antioxidants - like berries, leafy greens, and cruciferous vegetables - can help combat inflammation and boost your overall well-being.
For protein, go for healthy options such as fish, beans, and legumes to help maintain muscle strength as you grow older. When it comes to fats, choose heart-friendly ones like olive oil or cold-pressed macadamia nut oil, which also support brain health. Don’t forget to include calcium and vitamin D-rich foods, such as dairy products or fortified plant-based alternatives, to keep your bones strong.
Steer clear of highly processed foods loaded with added sugars and unhealthy fats, as these can raise the risk of chronic illnesses. By focusing on whole, natural ingredients, you can take meaningful steps toward improving your long-term health and energy levels.
What nutrients are essential for older adults to maintain muscle strength and support brain health as they age?
As we grow older, certain nutrients play a crucial role in keeping our muscles strong and supporting brain health:
- Protein: This is key for maintaining muscle mass. You can get it from sources like lean meats, fish, eggs, and dairy products.
- Omega-3 Fatty Acids: Known for supporting brain function and reducing inflammation, these healthy fats are found in fatty fish like salmon, as well as plant-based options like flaxseeds and walnuts.
- Vitamin B12: Important for nerve health and energy, this vitamin is mainly available in animal-based foods such as meat, fish, and eggs.
By including these nutrients in a well-rounded, natural diet, older adults can stay energized and address common aging concerns like muscle loss and cognitive decline.
What should aging adults consider before adding supplements like omega-3s or protein powders to their diet?
While supplements like omega-3s and protein powders can be beneficial for older adults, there are a few things to consider before adding them to your routine. For example, omega-3 supplements might cause mild side effects such as bad breath or digestive discomfort. Plus, if the fish source isn’t of high quality, there’s a risk of heavy metal contamination. Protein powders, on the other hand, can sometimes lead to digestive issues or even strain the kidneys if consumed in excessive amounts.
To stay safe and get the most out of these supplements, it’s important for aging adults to consult a healthcare provider first. A professional can help determine whether the supplement fits their specific health needs and works with their overall dietary plan.