No one needs to tell you that milk is better for you than sugar-sweetened drinks or that whole wheat bread and brown rice are better for you than white bread and rice. But there are certain nutrients that become especially important for good health as you get older.

Seniors experience a variety of changes that affect their eating, nutritional intake, and overall health. For example, as you age, your body will start functioning differently. You might experience a decrease in kidney function or changes in your nervous system. To compensate for these physiological and general age-related changes, you’ll need to pay more attention to what you eat.

Older adults have certain nutritional needs:

• More calcium and vitamin D to help maintain bone health
• More B12 to create red blood cells and maintain healthy nerve function
• More fiber-rich foods to stay regular, help lower your risk for heart disease, and prevent Type 2 diabetes
• More potassium to lower your risk of high blood pressure
• Less sodium to lower your risk of high blood pressure
• Less saturated fats and trans fat to help reduce your risk of heart disease

Seniors are already at greater risk of failing to the meet their nutritional needs and being misdiagnosed with various illnesses, so it’s critical that you understand senior nutrition and make use of resources for seniors that help you meet your specific dietary needs.

To make it easier, here’s a handy chart that shows the top superfoods for senior nutrition.

For more information about the importance of senior nutrition and some healthy eating tips for older adults, download our eBook Nutritious Delicious. You’ll even get a few exclusive recipes for signature health bar developed by Highgate specifically for seniors.