Healthy ageing isn’t just about staying active — it’s also about nourishing your body with the right fuel. As we get older, our nutritional needs change, and paying attention to key vitamins, minerals, and macronutrients can make a big difference in how we feel day to day.
Why Nutrition Matters More with Age
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Metabolism slows – meaning we need fewer calories but more nutrient-dense foods.
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Muscle mass declines – requiring extra protein to maintain strength.
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Bone density reduces – making calcium and vitamin D even more important.
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Digestive changes – can affect how well the body absorbs nutrients like B12.
Key Nutrients for Healthy Ageing
1. Protein
Supports muscle maintenance, immune function, and recovery. Aim to include lean meat, fish, dairy, beans, or plant proteins in every meal.
2. Vitamin D & Calcium
Work together to maintain strong bones and reduce risk of fractures. Sources include fortified foods, dairy, leafy greens, and safe sunlight exposure.
3. Omega-3 Fatty Acids
Found in oily fish, flaxseeds, and walnuts. Linked to heart health, brain function, and reducing inflammation.
4. Antioxidants (Vitamins A, C, E, Selenium)
Protect cells from oxidative stress, supporting skin, immune system, and overall vitality. Found in colourful fruits, vegetables, nuts, and seeds.
5. Vitamin B12
Absorption decreases with age, making this nutrient essential for energy and brain health. Found in meat, dairy, and fortified cereals.
Practical Tips for Everyday Nutrition
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Focus on whole foods – fruit, veg, whole grains, lean protein, healthy fats.
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Stay hydrated – dehydration can increase fatigue and joint stiffness.
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Plan balanced meals – aim for a mix of protein, fibre, and healthy fats.
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Consider portion sizes – focus on nutrient density, not volume.
The Bigger Picture
Nutrition alone won’t solve everything, but it lays the foundation for energy, mobility, and resilience as we age. Combined with regular exercise, good sleep, and a positive mindset, the right diet can help us stay healthier, longer.