Seven essential nutrients you need for increased energy and healthy aging ☀️
A good diet with healthy proteins and nutrients can go a long way to aging well and providing energy. This article covers why our body’s requirements change, an overview of healthy proteins and other nutrients, exploring plant based proteins and where best to get such nutrients you need.
Firstly, why the body’s requirements change
As you get older, your body generally requires fewer calories. This is primarily because:
- you are no longer putting out the same amount of energy as you once did in your 20s,
- your overall muscle mass reduces with age.
Your nutritional requirements, on the other hand, surprisingly increase.
So why do you need more nutrients with age? Two main reasons could contribute to this:
- As you get older the body becomes less efficient at absorbing and utilising nutrients.
- The majority of people tend to be put on more medications which may further inhibit nutrients from being absorbed.
Research shows that the quality of one’s diet can have a huge impact on a person’s physical strength, cognitive function, gut health, bone health, cardiovascular health, and immune system.
The nutrients that become especially important for us to age well include protein, fibre, calcium, vitamin D, and B12. In addition to these, you may find magnesium and omega-3 can further support your overall vitality and wellbeing.
Protein and other vital nutrients for healthy aging
Protein
Protein intake in older adults is required to help improve muscle mass and tone, prevent muscle deterioration, help maintain energy balance, weight management and even help with cardiovascular function.
On average, we lose up to 3-8% of our muscle mass every decade after the age of 30 and this becomes even more rapid after the age of 60.
Unfortunately, as we get older, our ability to absorb protein seems to also be reduced. A study showed that older adults needed a dietary intake of protein that was up to 70% higher than that of younger adults.
For these reasons, older people need to ensure they are consuming enough protein each day to continue to age well. This may mean taking a protein supplement in addition to eating a healthy amount of protein each day as part of a healthy balanced diet.
Omega-3 DHA
DHA, Docosahexaenoic acid, is an Omega-3 fatty acid that is considered one of the ‘good’ fats. It is found in oily fish like salmon, nuts, and seeds such as walnuts and flaxseeds, as well as avocado and tofu.
It has many health benefits that may help with healthy ageing. These include improving brain health and cognitive function, heart health, and combating inflammation. Some studies have even shown DHA can help improve good cholesterol (HDL) and reduce bad cholesterol (LDL).
Fibre
Another aspect of the body that is impacted by age is your stomach and bowel. As one’s body matures the bowel can become sluggish and the stomach may produce less acid. This means food isn’t broken down efficiently and can cause constipation.
There is good evidence that shows a diet high in fibre can reduce the risk of bowel related diseases. Studies also show that a high fibre diet can significantly improve constipation and inflammation within the bowel wall.
Calcium and Vitamin D
Calcium is a very important mineral in the body and an essential nutrient to help with healthy ageing. It is required to help your muscles move, for your heart to beat, and for bone strength.
Approximately 99% of your body’s calcium is stored in the bones giving them their strength and density. The remaining 1% is found in the blood and is very strictly regulated. If this level of calcium starts to drop, your body will draw from the calcium in the bones.
This is why if you don’t have a high enough calcium intake in your diet and if you don’t have a strong bone foundation, you may be at an increased risk of osteoporosis.
Once again, your body’s ability to absorb calcium is also reduced with age. Vitamin D is important here because it helps the body absorb more calcium.
Vitamin B12
Vitamin B12, also known as cobalamin, is another essential nutrient that can start to deplete with age. It’s been estimated that 10-30% of the population are unable to absorb B12 from their diet effectively after the age of 50.
It is thought that this could be due to reduced acid production in the stomach that may prevent its absorption from food, medications can also inhibit its absorption.
The main role of Vitamin B12 is to maintain healthy blood cells and for healthy brain and nerve function.
Magnesium
Magnesium is a mineral that is often depleted in many adults of all ages. It’s required for over 300 processes in the body. It can help with muscle aches, pains, tension, sleep, mood, energy, heart health, and blood sugar balance to name just a few.
Most people don’t get enough magnesium from their food and often require magnesium supplementation. This is possibly due to the over processed foods we tend to eat.
Benefits of Plant Protein
Plant-based proteins have been gaining traction in the nutrition world, and for good reason. Studies show that they can help you lose weight more efficiently than animal products while still providing the amino acids needed to build muscle—all without sacrificing taste or variety!
Can help reduce inflammation in your body
The risk of chronic inflammation appears to naturally increase with age.
Recent studies have also shown that people who eat more animal protein and processed meats can have higher levels of inflammation in their body. Inversely, these studies found a plant-based protein diet helped reduce this.
The risk of heart disease, high blood pressure, diabetes, some cancers, Alzheimer’s Disease and arthritis have all been linked to an increase in inflammation.
There is increasing evidence to support that plant-based diets can not only help reduce one’s risk of these conditions but also help improve symptoms of those who already have a diagnosis. For example, one study found arthritis patients had a significant improvement in pain and joint stiffness following a plant protein diet.
Good for your heart health, cholesterol and blood sugar levels
Plant-based protein may be good for the heart, your cholesterol and diabetes!
A recent review found that people who ate diets high in animal protein had a higher rate of cardiovascular disease whereas those who ate more plant based protein had a lower risk. Another study found those who ate more plant based protein had a lower risk of stroke and death from heart disease.
A plant-based protein diet may also result in an improvement in cholesterol and blood sugar levels. This is possibly because plant protein contains less saturated fat and cholesterol than animal protein.
BOLD protein plus is an easy way to get the nutrients you need
BOLD has been specifically formulated with a nutritional scientist as the ideal protein for healthy aging. It is plant based, using brown rice and pea proteins and has plant based Omega-3′ DHA’s extracted directly from the source, the algae itself, where the fish and krill get their Omega-3’s.
Packed full of essential vitamins • It also has 25% of your daily recommended Vitamin D, Vitamin B12, Calcium and Folate as well as Fibre, Magnesium, Potassium and prebiotics. So it’s like a multi nutrient super drink!
Easy to take • BOLD has been designed, packed and formulated in Australia to be easily mixed with water or milk (so no blenders needed) or you can add it into smoothies, oats, cereal and more. It has a natural vanilla flavour so it’s versatile when adding to smoothies and food or delicious just by itself.
Convenient and flexible • From 2-3 times a week upto everyday, BOLD has been formulated to adapt to your nutritional needs based on your diet and activity levels as you age for a healthier you.
Aging is a process that we cannot avoid but we can promote healthy aging by changing how we feel and function with the right nutrition and keeping active.
The key takeaway message here is that as the body ages it tends to have a reduced ability to absorb protein and certain other nutrients, while the needs actually increase. You may particularly benefit from increasing your intake of Protein, Fibre, Calcium and Vitamin D, Vitamin B12, Magnesium and Omega-3 DHA.
Adding a plant based, vitamin and mineral packed delicious protein powder like BOLD, can help to supplement your diet to ensure you’re getting the nutrients you need for now and into the future.
Learn more about the many benefits of eating plant-based protein. From the increased energy to better gut and heart health, and even weight loss. Visit the BOLD website today.
