The foods you really need at 50, 60 and 70+

By Rebecca Speechley

Nutrition/diet

22 September 2009 00:00

Eating the right foods will ensure your body has all the vitamins and minerals it needs to keep you in great shape – whatever your age.

A balanced diet full of fresh fruit and vegetables, wholegrains, lean meat and oily fish is the cornerstone of a healthy lifestyle. But, as you get older, some nutrients become more important for your health than others. In your 50s, the menopause and all it brings can influence your nutrient needs, in your 60s it could be niggling joint pain and in your 70s you might need a bit more strength – we’ve asked nutritionists Catherine Matthews and Patrick Holford what essential vitamins and minerals you really need to stay in shape.

In your 50s

Eat more… Sweet potatoes for Vitamin A 
“Press your palm with your thumb and if the underlying colour is white/grey with not a hint of yellow, then you’re not getting enough beta-carotene which is a source of Vitamin A,” says nutritionist Patrick Holford (www.patrickholford.com). Vitamin A is important for heart health and to help keep your skin looking great by fighting off ageing free radical damage. It’s also found in carrots and butternut squash.

Oily fish for essential fats
People who eat oily fish at least once a week have a 50 per cent lower risk of developing wet age-related macular degeneration (the type that makes you most likely to lose your sight), according to European researchers. “Omega-3 fatty acids from fish have also been found help to reduce joint tenderness and the need for corticosteroid drugs, if you are suffering from arthritis,” says nutritionist Catherine Matthews from www.yoursdietclub.co.uk

Soya beans for phytoestrogens
“Eating foods rich in phytoestrogens, such as soya beans, tofu, flaxseeds and sesame seeds, could help to ease the symptoms of the menopause,” says Catherine. They’ve also been found to reduce the risk of heart disease. Soya beans are found in the freezer section of most supermarkets – by the peas. They taste great lightly boiled on their own, or in sauces or risottos.

In your 60s

Eat more… Seeds for essential minerals and fats
“Have a tablespoon of ground seeds everyday – ideally half flax seeds and half a mixture of sesame, sunflower and pumpkin seeds,” says Patrick. “They’ll give you a good blend of calcium, magnesium and zinc, plus some essential fatty acids which are all important for joint health.”

Wholegrains for fibre
“Minor bowel problems, such as constipation, can become more common as you age,” says Catherine. “Getting enough fibre will help to keep your digestion healthy.” Good sources include: wholegrain cereal, wholemeal bread, brown pasta, brown rice, pulses, such as beans and lentils, nuts, seeds, fruit and vegetables – all of which are great for your heart, too.

Fortified cereals for Vitamin B12
“Vitamin B12 is probably best known for its ability to boost energy, but it also helps your body to use iron properly,” says Catherine. “As you get older, your body becomes less efficient at absorbing it, so look for foods fortified with B12 – such as cereal – or consider taking a supplement.”

In your 70s

Eat more… Eggs for Vitamin D
“Vitamin D is a great immune-booster, and you need it to help you absorb calcium from your food, which makes it very important for your bone health,” says Catherine. “It’s vital that you get plenty in your diet if you’re housebound or rarely get out in the sunshine, because we make most of our Vitamin D from the action of sunlight on our skin.” Find it in eggs, oily fish, some fortified breakfast cereals and fortified margarines. People over 65 should take a 10g Vitamin D supplement daily to get the required amount.

Beans and lentils for folic acid and protein
“Folic acid is good for reducing your levels of homocysteine, an amino-acid which is linked to heart disease,” says Patrick. “Beans and lentils are also great sources of vegetarian protein which, combined with regular strengthening exercises, could help you to maintain your muscle mass.”

Chicken or milk for zinc
“Zinc keeps your immune system healthy and helps healing. Find it in red meat, chicken, seafood, milk, spinach and peanuts,” says Catherine. “Zinc can also help your sense of smell and taste, which often fades as you get older.”

Coming soon to www.yoursdietclub.co.uk
Find your ideal healthy eating plan with the brand new online Yours Diet Club www.yoursdietclub.co.uk. Log on in October to get your personalised daily diet plan, guaranteed to help you lose weight and get all the nutrients your body needs. You’ll have access to loads of expert advice and information to help you discover a happier and healthier new you.

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