Notes on Nutrition: Healthy aging starts with food

Aging is inevitable, no matter what stage of life. While it’s a topic many prefer to avoid, September is National Aging Awareness Month, offering the perfect opportunity to shift our mindset — not to look ahead with dread, but with curiosity to better understand and care for our bodies. With the right preparation, we can support our bodies to feel strong, resilient and energized throughout the years.

Some of the top concerns for aging adults include bone density, skin integrity and immune function, all of which are heavily influenced by nutrition.

Bone health

Osteoporosis is the gradual loss of bone density. While calcium is essential for bone health, it’s only effective when absorbed properly. That’s where vitamin D comes in, playing a vital role in calcium absorption. Without enough vitamin D, calcium can’t do its job, no matter how much you consume. You can get vitamin D primarily from sun exposure, but also from eggs, cold-water fish, fortified cereals like Cheerios and fortified milks. Other nutrients that support bone health include magnesium and amino acids, which are found in protein-rich foods.

Skin health

As we age, skin tends to lose structure, gets wrinkles and takes longer to heal. Nutrients that support skin integrity and repair include collagen, antioxidants and polyphenols.

Antioxidants and polyphenols are natural compounds that help protect your cells, and they’re especially abundant in grapes, berries, veggies and tea. Collagen is made from specific amino acids found in protein. To support both skin and bone health, try to include a source of protein at each meal and snack. Quick options include cottage cheese, Chomps beef sticks, and granola or cereal with protein added, such as Cheerios Protein cereal.

Immune support

A strong immune system becomes even more important as we age. Nutrients that help support immunity include vitamins E, D and C, zinc, probiotics, omega-3s, and, again, protein.

One of the best ways to support your immune system through food is to eat a colorful, varied diet. Fruits and vegetables are packed with immune-boosting vitamins and antioxidants, and including a mix of these foods daily helps guard against deficiencies.

If you’re looking for a fun and quick way to add some variety and color to your day, try this copycat protein box recipe the next time you are on the go.

Julie Gallagher is a registered dietitian at Hy-Vee.