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What Nutrients Would a Dietitian Recommend for Healthy Aging? We Have Answers!

Everyone wants to enjoy good health, but nobody likes to think about having good nutrition. We simply want to enjoy the foods we eat but if we are not intentional about healthy eating, we may find ourselves ageing less gracefully than we’d like. Join us in discussion with registered dietitian Ashley Koff who’s sharing the key to healthy eating and healthy ageing. Enjoy the show!


As women, our bodies have done some incredible things. We have birthed babies, completed marathons, or traveled the world but have we taken care of the body that has served us so dutifully over the years?

How well we age is directly related to how well we’ve treated our bodies. Women over 60 might be disappointed that they didn’t choose to make healthier choices early on in life, but it’s never too late to start.

Start with a Self-Assessment

Whether you choose to see a registered dietician, your general practitioner, or just spend a few moments in reflection, every woman needs to have an assessment of her nutrition habits. Are you feeling well? Do you think you’re eating well? What, when, and how much are you eating?

Ashley says that the four core pillars of nutrition are quality, quantity, nutrient balance, and frequency. In the area of nutrient intake, the key word is balance. While our bodies need a wide variety of nutrients, as we age there are certain nutrients that our bodies need more of.

Nutrient #1: Magnesium

We are bombarded by commercials and advertisements telling us that women need more calcium, but Ashley argues that instead of needing more calcium, which is a muscle-contractor, women need more magnesium, which is a muscle-relaxant.

Magnesium turns off stress, reduces headaches, and relaxes physical muscles such as our digestive muscles and our hearts. Statistics show that women are not reaching their daily suggested amounts of magnesium and it’s showing.

Dark chocolate is an excellent source of magnesium and a sweet treat as an added bonus. Cashews and whole grains are also added great sources of magnesium.

Nutrient #2: Glucoraphanin

A second nutrient that is crucial for women’s health is glucoraphanin, a plant-based nutrient that is found in broccoli and other cruciferous vegetables. This antioxidant is responsible for helping our cleanup systems and our detoxification systems.

Avoiding toxins in processed foods and cleaning supplies is important but we need to remember that our bodies have a built-in detoxification system, as well. Sulforaphane, which comes from glucoraphanin, leads the charge taking our old hormones and breaking them down so that they can be expended from our bodies as waste.

Nutrient #3: Coenzyme Q10 or CoQ10

Coenzyme Q10 is critical to our overall health. It cleans the body of free radicals (the unwanted waste products in our body that create disease) and it is extremely important for our cognitive functions. Our bodies create free radicals when we are stressed, and it aids in digestion of food.

As we age, our bodies no longer make the CoQ10 that we need. Many women over 60 struggle with finding it in their diet as they may eat less seafood and meats which contain this important nutrient.

Nutrient #4: Vitamin D

Ironically, the last nutrient we need, Vitamin D, is not a vitamin at all. Vitamin D is a hormone that helps our bodies hormonal response in building healthy bones. This carrier hormone delivers calcium to our bones, making them stronger and healthier.

Vitamin D can be found in wild salmon, sardines, and mushrooms but not in the quantity that we need. For this reason, it’s important to make sure we take Vitamin D in supplement form so that we can take in the amount that we need.

Which one of these important nutrients do you think you may be lacking? Which one do you consume the most? Have you ever been to a dietician or nutritionist? Share what you’ve learned in our conversation below!

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The Author

Margaret Manning is the founder of Sixty and Me. She is an entrepreneur, author and speaker. Margaret is passionate about building dynamic and engaged communities that improve lives and change perceptions. Margaret can be contacted at

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