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Dear team@***s Editor, I am excited to submit my article to HubPages Magazine. Please find attached my submission titled 'The one thing you should eat more of as you get older'. Thank you for considering my work for publication in your esteemed magazine. Best regards, David.

The one thing you should eat more of as you get older: Our lives are a little different in each decade. Many of us are familiar with the phenomenon of having unlimited energy in our 20s despite getting four hours of sleep and drinking a few margaritas, and of requiring significantly more sleep and fewer alcoholic beverages in our 30s. Since our bodies and nutritional requirements change from the moment we are born, it makes sense that as we get older, we need more and less of certain foods. According to Kimberly Gomer, a registered dietitian who was previously the director of nutrition at the Pritikin Longevity Center, certain foods can help maintain energy levels as we get older. But food can also play a crucial role in disease prevention. She stated, 'Inflammation can be the major factor in all illness, be it heart disease, cancer, diabetes, obesity, or dementia.' As we get older, the body's response to inflammation appears to worsen, leading to illness and suffering. Maintaining excellent physical and mental health as we age requires adhering to an anti-inflammatory diet and avoiding inflammatory foods.

The one thing you need to eat more of as you get older: In the event that you're searching for one unambiguous food that can move the needle health-wise, the experts we talked with suggested opting for high-quality fatty protein, namely salmon. 'Fatty fish, like salmon, are rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)' says Dr. Kevin Cooke, a primary care physician who is board-certified and specializes in brain performance and longevity medicine. To increase omega-3 intake, which supports brain health and reduces inflammation, older adults should aim to include these in their diet at least twice per week.

Gomer added that we really want protein for muscle support and strength, and healthy fat for hormones and fat-soluble vitamins. 'As we age, we essentially lose muscle if we don't use it,' she said. 'And as we age, many things can occur in our lives where we become less active and less motivated to build and maintain muscle. Healthy fats are required for the functioning of all of our cells, including our brain cells. We run the risk of becoming physically and mentally ill if we do not provide them.'

Registered dietitian Edwina Clark added that if salmon isn't your thing, eggs, tofu, and skinless poultry are all good sources of high-quality protein. It's particularly important for those 65 and older. She stated, 'Studies indicate that the optimal intake of protein for older adults is 1-1.2 grams per kilogram of body weight, which is higher than the general recommendation for adults of 0.8 grams per day.' This is the recommended daily intake for adults.

Keeping this in mind, any of the foods listed may assist you in meeting your needs.

Other things to think about including on your plate: Cooke said that while adding more protein and healthy fats is definitely a good idea as you get older, adding leafy greens like kale or spinach is also beneficial, especially if you don't eat much of them right now. He stated, 'Leafy greens contain lutein, zeaxanthin, and other antioxidants in high quantities.' 'These are also a great source of B vitamins like folic acid, niacin, riboflavin, and vitamin B6, all of which are necessary for a healthy brain,'

Pomegranates are another fruit Clark suggests. She stated, 'Pomegranates contain a group of compounds called ellagitannins, which are an abundant source of antioxidants for fighting oxidative damage.' In some people, gut bacteria convert ellagitannins into something called urolithin A. Urolithin A has been shown to offset some of the effects of aging, including muscle loss. Pomegranates are also a rich source of fiber which helps regulate glucose, promote fullness, and guard against colon cancer.

How men and women's nutritional requirements differ: Nutritional requirements for men and women vary throughout life, including as they get older. According to Cooke, 'Men typically require higher protein intake to maintain muscle mass, which can decrease with age.' Due to their larger muscle mass and higher metabolic rate, they also typically require more calories, although this requirement decreases with age. Because it supports the immune system and the health of the prostate, zinc is especially important for men. After menopause, when the risk of osteoporosis rises, calcium and vitamin D become especially important for women to keep their bones healthy. Cooke stated, 'After menopause, iron needs decrease, but remain important for energy levels.' Folate is necessary for cardiovascular and cognitive health. Also, phytoestrogens, found in soy products, can help to alleviate menopause symptoms.

What about dietary supplements? Since supplements seem to be everywhere these days, you might wonder if you can use them to get the nutrients you need. Gomer stated that, while the effectiveness of supplements is still unknown, in many instances they can't hurt provided you try eating first. She stated, 'It is always better to use food first if a person has a known deficiency because the nutrients in foods tend to be accepted and absorbed better in the body.' However, occasionally a supplement is required. That should be taken at the start of an initial laboratory test to establish a baseline, after which the appropriate supplement and dosage should be determined. For instance, a lot of my clients don't get enough vitamin D, which is hard to get from food alone, so taking a supplement might help.

Nutrition doesn’t have to get more complicated as we age. If you eat salmon a few times per week and include a few handfuls of leafy greens, you can rest assured that you are in quite good shape.