How Our Nutritional Needs Evolve with Age

As we age, the body's energy and nutrient needs change, with the digestive system becoming less efficient and its ability to absorb and utilize nutrients weakening. Experts recommend gradually adjusting the diet at different age stages: in the thirties, emphasis is placed on diversifying fruits, vegetables, and legumes to boost gut health, along with an increased need for iron in women until the age of fifty. In the forties, it is advised to include nuts and whole grains to reduce the risk of chronic diseases, replace saturated fats with healthy oils, and consume more oily fish. In the sixties, reducing processed foods and using supplements to meet vitamin and mineral requirements is recommended, especially vitamin C and lycopene. After the seventies, a deficiency in vitamin B12 becomes more common, requiring nutritional supplements and support from iron- and calcium-rich sources, with a focus on drinking fluids to prevent dehydration.

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