Nutritional powerhouses like blueberries and sardines are especially vital as we age.

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Theres no doubt that getting older is a privilege.

However, aging comes with a plethora of changes, especially in terms of nutritional needs.

Two bowls of walnuts on a light green background

Two bowls of walnuts.Photo:Mykola Sosiukin / Getty Images

This makes certain foods particularly ideal for this phase of lifebut what are those foods, exactly?

Vitamin C also helps withcollagen production, [which] significantly slows down as we age, she adds.

Whats more, kiwi offers fiber and antioxidants, which improve gut health and disease protection, respectively.

Kiwi

Photo: Alexandra Shytsman

This is due to its high content ofcalciumand protein, respectively.

This isalsobeneficial for immune function, as the gut is so closely tied to the immune system.

Theyre also linked to better bone health in postmenopausal women, shares Agyeman.

Bowl of Greek yogurt

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UV-exposed mushrooms also containvitamin D, an essential nutrient for strong bones.

Try makingcreamy mushroom soup,one-pot miso mushroom pasta, orcrispy roasted sliced mushroomsfor a delicious side.

Flax Seeds

Flax seedsare a key food for women over 50, shares Pallian.

Blueberries

Fresh Blueberries.annamoskvina/Getty Images

Finally, the seeds offervitamin E, which may protect nerve cells and preserve cognitive clarity, explains Pallian.

Tinned Sardines

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Need another reason to hop on thetinned fish trend?

Theyre also high in protein, which can help slow muscle lossand improve physical performance with age.

Cremini Mushrooms

Cremini Mushrooms.Westend61 / Getty Images

Theyre even great straight out of the tin and spread onto your favorite cracker, says Greeley.

Try baking kale chips fora crunchy snack, or adding kale to fruit smoothies.

Avocado

If youre over 50, consider eating moreavocados.

Heap of Flax seeds or linseeds in spoon and bowl with glass of linseed oil on wooden backdrop. Flaxseed or linseed concept. Flax seed dietary fiber

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Additionally, avocados offer lutein and B vitamins, providing benefits for brain health.

Plus, it contains isoflavones that may help ease hot flashes, notes Agyeman.

When lightly salted, edamame is especially satisfying when yourecraving something salty.

Sardines on Whole Grain Crackers

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https://pmc.ncbi.nlm.nih.gov/articles/PMC8234958/

https://ajcn.nutrition.org/article/S0002-9165%2823%2966282-3/fulltext

Leaves of raw kale in a bowl sitting on a wooden surface

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Three walnuts, one of which broken

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avocado-mistakes: sliced avocado and guacamole

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Bowl of freshly cooked edamame still in their pods with vibrant green colour and a light covering of salt on a patterned multicolor table.

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