But stomach acid, which is required for the body to absorb vitamin B12 from food, declines with age.
Since vitamin B12 is essential for optimal brain function, the Institute of Medicine advises adults over 50 to get most of their B12 from supplements. Good food source: Clams, beef liver, trout, cheeseburger, sirloin Vitamin D: Vitamin D is essential during your 70s, to protect against illness and infection.
While science can't re-create everything nature has perfectly packed into whole foods, supplementing your diet with these key nutrients should help you stay on top of your game.
Vitamin D and calcium: Bone loss accelerates during your 50s, especially among women.
Recommended dose: 1,000 milligrams of DHA and EPA per day.
Good food sources: Flaxseed oil, salmon, walnuts, edamame Vitamin D: For years, scientists thought vitamin D's only role was to enhance the absorption of calcium from food.
"If your gut isn't healthy, your body can't absorb nutrients, so it doesn't matter what supplements you take," says nutritionist Jonny Bowden, author of The 150 Healthiest Foods on Earth. Recommended dose: 1 billion to 10 billion CFUs a few days a week.
Good food sources: Yogurt, kefir, kimchi, dark chocolate Dietary requirements change as you get older, and while experts recommend getting most of your nutrients from food, sometimes that isn't possible.Good food sources: Tuna, mackerel, beef liver, cheese, egg yolks are rich in vitamin D.To boost your calcium intake eat cheese, yogurt, milk, figs Omega-3 fatty acids: Omega-3s help prevent irregular heartbeats, reduce plaque buildup in the arteries, inhibit inflammation and keep blood sugar levels in check.Inevitably, they stop in front of his rented house, which, like the actor, is elegantly dishevelled. Beyond him was a fenced-off swimming pool, and beyond that was what he calls “the bunker” (as in “I hunker in the bunker”), a drab beige outbuilding, where he sometimes goes to incubate his roles.Green canvas has been woven through the bars of the long iron fence to hide the place from street level; low-hanging Indian laurel trees seal off any visible signs of life from above. Pacino was dressed for the bright day in his usual sombre getup: black jacket, shirt, slacks, and shoes, with a long gray cravat loosely knotted at the chest.Now research shows that vitamin D can reduce chronic pain, guard against heart disease, even ward off cancer.