As you age, you become more vulnerable to a number of health risks, such as prostate cancer, heart disease and bone loss. Just like how men and women differ in the nutrients their bodies need, the same goes for men of different ages—the nutrients you need now as a mature adult may be different from what were important as a kid. If you’re over 40, make sure you are getting plenty of the following nutrients:
- Lycopene. In 2010, there were 217,730 cases of prostate cancer causing 32,050 deaths in the United States. Growing older is the number-one risk factor for developing prostate cancer. The free radical-fighting phytochemical lycopene may support prostate health and is abundant in tomatoes, watermelon, papaya, guava and grapefruit. Believe it or not, a great way to get lycopene is through processed tomato products, such as pizza sauce, salsa, pasta sauce and ketchup. Not only do these sources have more generous amounts of lycopene than fresh tomatoes, they are also more easily absorbed in your body.
- Omega-3 fatty acids. If you’re over 40 you need to take extra care of your heart. Omega-3s, which are copious in anchovies, tuna, salmon, mackerel, sardines, walnuts, olive oil and soybean oil, are great for heart health and may also provide some additional brain health benefits.
- Vitamin E. Vitamin E is an important nutrient in your body’s defense against free radicals. As you age, your body produces less free radical-fighting antioxidants, so it’s important to get plenty of vitamin E in your diet, which may help protect your cells from damage. Vegetables oils, leafy greens, nuts, avocados and whole grains all contain a good supply of vitamin E.
- Calcium. Just like women, men are prone to boss loss as they age. You should be getting at least 1,000 milligrams of calcium per day, and you can up that to 1,200 milligrams if you’re over 50. Milk, yogurt, cheese, broccoli, kale and oranges are great sources of the nutrient, otherwise you can take a supplement. Just make sure it has vitamin D as well—your body can’t absorb calcium without adequate sources of vitamin D.
- Vitamin A. As you age you may begin to experience hair loss as well as a decline in your vision. Not only does vitamin A help maintain healthy eyes, it may also contribute to a full head of hair! An added bonus of vitamin A is that it may support testosterone production, a common concern of aging men. Find vitamin A in carrots, milk, eggs, liver, sweet potatoes, kale, apricots, peaches, papayas and mangoes.
