60s


“Your nutrient needs shift to focus on preserving muscle mass, protecting heart and brain health, and maintaining


strong bones,” says Barrett. Fiber is crucial for maintaining heart health, managing


healthy cholesterol levels, promoting healthy digestion, and supporting a healthy weight, all of which become more important as we age, according to Barrett. She suggests aiming for 21 grams daily for women and


30 grams for men. Load up on whole grains, fruits, vegetables, and


legumes. Foods like oats, chia seeds, apples, and beans are particularly rich in soluble fiber, which can enhance cardiovascular health and digestive function. “In your 60s, vitamin B12 becomes particularly


important as absorption decreases with age, which can impact nerve function and red blood cell production,” says Hsu. Fortified cereals, fish, poultry, and supplements can help


meet the 2.4 mcg daily recommendation, according to Hsu. Vitamin K is also essential for bone health and blood clotting and can be found in leafy greens, broccoli, and Brussels sprouts; aim for about 90 mcg daily for women and 120 mcg for men. Omega-3s are important for supporting heart health, cognitive function, and maintaining joint flexibility, which all become even more important in your 60s, says Barrett. The American Heart Association


recommends eating two servings of fish (3 to 4 ounces) a week. Salmon, sardines, and mackerel are rich in omega-3 fatty acids.


70s


and Beyond “As you enter your 70s, maintaining overall health and vitality becomes


even more important, and the nutritional needs from your 60s continue to play a critical role,” says Barrett. “Focus on nutrients that support muscle maintenance,


heart health, brain function, and bone strength, while also addressing age-related changes in nutrient absorption.” Continue with the vitamin D, calcium, vitamin B12, and


fiber recommendations, says Barrett. In addition, says Gervacio, pay attention to potassium. “Potassium is important for blood pressure regulation


and kidney health. It helps balance sodium levels in the body, which can help keep blood pressure in check. “High blood pressure is more common as people age,”


says Gervacio, suggesting that men should get 3,400 mg and women 2,600 mg of potassium daily. Fruits and vegetables are good sources, including


apricots, squash, and potatoes. Protein remains essential for muscle maintenance, as muscle mass naturally continues to decline, contributing to fall risk, says Gervacio. A fiber-rich diet continues to be important for heart health, digestive function, and promoting regular bowel movements. Omega-3 fatty acids remain crucial in your 70s and


beyond for heart and brain health. And calcium and vitamin D also remain vital to promoting bone health as bone density continues to decline with age, increasing the risk of fractures. Antioxidants continue to help protect against oxidative


stress, which accelerates the aging process. Berries, leafy greens, carrots, nuts, and other antioxidant-rich foods should remain a large part of your diet. Taking several medications is


common for people in their 70s, 80s, and 90s, and certain drugs impair the ability to absorb vitamin B12, a vitamin already harder to absorb with age, says Gervacio.


MARCH 2025 | NEWSMAX MAXLIFE 83


60S/ONEINCHPUNCH /SHUTTERSTOCK / 70S/LOPOLO/SHUTTERSTOCK / FISH,FRUITS AND VEGETABLES/FCAFOTODIGITAL©ISTOCK


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