'These are the five foods you should eat daily if you’re over 60'

As we age health risks can increase – from heart disease to memory loss – but what goes on our plates and in our trolleys could make all the difference

"Whether it’s strength, memory or mobility you are keen to safeguard (or even all three), your everyday diet matters - and the older you are, the more important it is to pay attention to what you put on your plate.

“Nutrition in later life isn’t just about fuelling the body but maintaining independence, resilience and quality of life," says nutritionist Rob Hobson, "Even small changes have an impact."

Eat well, and the nutrients you consume play a powerful role in healthy ageing - from supporting your joints, to protecting heart health and boosting brain power. “Joints can be supported through diet, with omega-3 fatty acids, antioxidants, collagen-building proteins and vitamin C which all reduce inflammation and support mobility," says Rob. "Brain health is also strongly linked to what we eat. Diets rich in antioxidants, omega-3s and fibre, which also supports gut health, have been shown to help memory loss.”

Hormonal changes need to be considered, too. “One of the biggest concerns is bone health – after the age of 30 we start to lose bone density, and this accelerates after menopause. Getting enough protein, calcium, vitamin D is vital to help protect against osteoporosis and fractures." During the winter Rob advises that consideration be given to taking a vitamin D supplement in line with government recommendations.”

So if you're over 60, which foods should you focus on? Here are Rob's recommendations for your daily diet.

Beans and lentils
Rob calls these the ‘powerhouse of nutrition’ and says daily legumes deliver multiple benefits, including a much-needed boost of fibre. “A high fibre intake is beneficial as we age, lowering cholesterol, supporting digestion and reducing the risk of chronic diseases such as type 2 diabetes,” he says.

“Pulses offer fibre to feed the gut microbiome; plant protein for muscle mass; and slow-release carbohydrates that support steady energy and blood sugar control. They are also rich in iron, magnesium and potassium, which are important for bone, heart and metabolic health."

Pair with vitamin C-rich foods such as peppers or tomatoes to boost absorption of iron.

Colourful vegetables
“There is no limit to the number of colourful vegetables you should eat," says Rob. "They are rich in antioxidants and polyphenols that help to protect cells from oxidative stress, which is thought to contribute to ageing and disease.”

Leaves, stalks or root – they all count. “Leafy greens such as kale are the most nutritious, supplying nutrients including folate, vitamins A and K, magnesium and iron, which are all key for bone and cardiovascular health. Cruciferous vegetables like broccoli and cabbage provide compounds linked to a reduced risk of certain cancers. Red and purple vegetables, such as beetroot, red cabbage and peppers, are particularly rich in anthocyanins that support blood vessel and brain health.”

Daily veg also helps to counteract constipation, which can become more common as we age.

Wholegrains
Research suggests that humble wholegrains have an outsized impact on your health. A large-scale study by the Universities of Copenhagen, Montreal and Harvard earlier this year found participants following a diet which included daily wholegrain consumption had an 86% greater likelihood of healthy aging past 70.

Why? Well, wholegrains - which include oats, brown rice, quinoa and wholemeal bread - provide energy, fibre and minerals. Not only that, but “wholegrains release glucose more slowly than refined grains, helping to stabilise energy levels, maintain concentration and reduce the risk of insulin resistance," says Rob. "Oats contain beta-glucan, which has been shown to lower cholesterol levels and support gut health. And wholegrains have also been linked to a reduced risk of colorectal cancer.” Eat for breakfast, and they provide steady energy for the day ahead.

Coffee
Coffee is increasingly being shown to be a health hero - and to add to the accolades, a recent study in the European Journal of Nutrition suggested that drinking four to six cups of coffee a day can reduce the risk of frailty when we age.

“Coffee, when consumed in moderation (around two to four cups a day), is consistently associated with a lower risk of type 2 diabetes, liver disease and cognitive decline, which is due to its polyphenol content and caffeine," says Rob. "The benefits are linked to black coffee or coffee with just a small amount of milk and not sugar-laden lattes and syrup-based drinks.”

When you drink your cuppa is important, he adds - drinking coffee late in the day can interfere with sleep. "If you are sensitive to caffeine, then don’t drink after midday or switch to decaf that still provides many of the same protective compounds.”

Nuts and seeds
Small yet mighty, Rob urges us eat nuts and seeds every day. “They are nutrient-dense foods that pack protein, fibre, and healthy unsaturated fats. They provide zinc, selenium and magnesium that support immune function, thyroid health and metabolism. Walnuts are rich in omega-3s, almonds are a great source of Vitamin E, and pumpkin seeds provide iron and magnesium. Regular nut consumption has been consistently linked with lower risks of cardiovascular disease and improved longevity, as well as helping with weight loss and a lower risk of cognitive impairment."

Eat as snacks between meals, when they can help control appetite and provide slow-release energy, or sprinkled on salads, porridge and yoghurt to enrich meals. The recommended portion? 30g a day. (read more here)

Supercharge your foods
How you pair foods can give a healthy diet a greater boost. “Food synergy is combining foods to enhance the way your body absorbs and uses nutrients," says Rob. "A classic example is vitamin C, which significantly boosts the absorption of iron found in spinach, beans and lentils. Pairing a dish containing lentils with peppers or a squeeze of lemon makes the iron more available to the body.”

Curries and veg can be elevated, too. “Healthy fats are also essential for the absorption of fat-soluble vitamins A, D, E and K, which is why drizzling olive oil over leafy greens or roasting vegetables with a little oil helps unlock their nutritional value. Black pepper contains piperine that enhances the absorption of curcumin, the active compound in turmeric, making the two a synergistic pairing in curries.”

Above words and image from article seen here

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PLEASE BE AWARE
Articles within this blog (and any comments) are provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always take account of your personal circumstances, needs, illnesses and medication you may be taking. It is always advisable to speak with your own Doctor if you are considering taking any supplements. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter. If you have any concerns about your general health, including medication, you should contact your Doctor / health care provider.

All the best Jan