Diet and nutrition are important for sustaining the health and vigour of men as they age, especially after 50. As per Evan Bass Men’s Clinic men over 50 must combine regular exercise and appropriate sleep with a well-balanced diet in order to stay fit and healthy. They need to take care of their protein intake, caloric needs, supplements, alcohol moderation, and more. 

Evan Bass Men’s Clinic highlights nutrients men in their 50s need for improved health and vitality

As one does age, their nutritional requirements change. Certain nutrients also become increasingly vital for preserving health and vigor. Here are a few important nutrients that are important for the health and well-being of men over 50: 

• Calcium and Vitamin D are important for bone health and preventing osteoporosis. These issues become more common as people age. One can get Vitamin D through fortified plant-based milks, leafy greens, dairy products, as well as sunlight exposure. 
• Omega-3 Fatty Acids are known for their anti-inflammatory qualities, which have a positive impact on joint health, cognitive function and heart health. Sources of Omega-3 Fatty Acids include fatty fish like salmon, sardines, and trout, as well as walnuts, chia seeds, flaxseeds and omega-3 supplements.
• Antioxidants (Vitamins C and E, Selenium) play a vital role in battling oxidative stress and inflammation which tend to be linked to aging and chronic diseases. Key sources of antioxidants include whole grains, green leafy vegetables, nuts and seeds, lean meats, as well as citrus fruits and berries. 
• Fibre is important for weight maintenance, blood sugar regulation and intestinal health. Key sources of fibre include legumes, nuts, fruits, whole grains and vegetables. 
• B Vitamins (B12, B6, Folate) are extremely important for nerve health, cognitive function and energy metabolism. Their sources include dairy products, fortified cereals, leafy greens, lean meats, fish, poultry, eggs, legumes, and nuts.
• Protein is critical for maintaining strength and muscular mass. It is also vital for boosting immunological function. Lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds are among the major sources of protein. 
• Magnesium helps in promoting muscle and nerve function, blood sugar management and bone health. Its sources include dairy products, seeds, legumes, leafy greens, nuts and whole grains. 
• Potassium helps in controlling blood pressure, fluid balance, and muscular contractions. Fruits like bananas and oranges, vegetables like potatoes, spinach, and tomatoes, as well as fish and dairy products are among its major sources. 
• Zinc plays a vital role in supporting immunological function, and its major sources are meat, shellfish, dairy products, whole grains, legumes, and nuts.

As per Evan Bass Men’s Clinic, maintaining consistent energy and vitality through a well-balanced diet becomes increasingly important for a man with age. As a man grows older, his body may require more deliberate nutritional support to function optimally and remain active throughout the day. To sustain energy and promote overall well-being, men should try to adopt a comprehensive dietary approach. This includes eating at regular intervals, integrating complex carbohydrates that provide sustained fuel and prioritizing lean sources of protein to support muscle health, and incorporating healthy fats that are essential for cellular function.