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5 Essential Nutrients To Eat More As You Age

By - Isabella Johns

Beautiful Woman

You may notice the natural changes happening to your body as you age. Your metabolism rate is shifting. You might notice that you bruise more easily. Your skin might be losing its elasticity, or you may experience dry skin, brittle hair, and thin nails. All these different changes mean that it's time to inspect your current diet and whether or not it's beneficial to your lifestyle.

To support your body through these changes, provide it with the proper nutrients it needs to thrive. What your body once needed to prosper in your early years may look different as you age. Here are five nutrients to add to your diet:


Antioxidants prevent or slow damage to cells caused by free radicals. They're considered one of the best substances for reducing signs of aging — including wrinkles and fine lines. Fruits and vegetables are excellent sources of antioxidants. Some of the best include blueberries, spinach, kidney beans, blackberries, and kale. Instead of stressing over antioxidants, try incorporating a rainbow of fruits and vegetables into your diet. Eating a colorful plate will ensure that you're securing the benefits that antioxidants supply.

Vitamin C

Collagen is a protein that plays a major role in strengthening your skin, supporting its firmness, and maintaining its elasticity and hydration. As you mature, your body produces less collagen, which can lead to dry skin and even wrinkles. Incorporating more vitamin C-rich foods into your current diet can help increase your body's production of collagen. Some of the best include oranges, kiwi, grapefruit, and lemons.

Omega-3 Fatty Acids

The physical signs of aging begin to appear on your skin as you mature. This is a natural part of life and is unavoidable. Although you can't shy away from the aging process, you can slow it down by supplying your body with nutritious foods. Omega-3 fatty acids can help reduce evident signs of aging while increasing skin moisture and evenness. The best way to incorporate omega-3 fatty acids into your diet is by consuming cold-water fatty fish and nuts, and seeds. Try adding salmon, tuna, flaxseeds, and chia seeds to your diet.

Cruciferous Vegetables

Incorporating cruciferous vegetables into your diet can help to reverse and repair a lifetime of skin damage – revealing clearer and smoother skin with a glowing complexion. Some of the best cruciferous vegetables include arugula, bok choy, brussels sprouts, broccoli, cabbage, and cauliflower.

Folate-Rich Foods

Folate is a B vitamin that's naturally occurring in many foods. It's necessary for the process of red blood cell formation and healthy cell regrowth, improving hair and skin health and helping slow down the appearance of skin aging. While it's essential for pregnant women, it's also shown to help lower blood pressure and may prevent certain types of cancers. The best folate-rich foods include asparagus, brussels sprouts, and spinach.

Although it can be scary to accept the changes happening in your body, it's important to know that aging is a beautiful process. As you continue to grow and change throughout the different stages of your life, listen to what your body is telling you. Supply your body with the nutrients it needs.


The content provided in this article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The opinions and content included in the article are the author's views only. To such extent that if this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert. They do not necessarily represent the views of Featuring Fabulous.

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