It’s natural that as we age and our bodies grow older, lots of changes will begin to take place. From decreased sensitivity — meaning the “senses become numbed down [and] it takes more energy and time to trigger a stimulus” — to susceptibility to poor dental health, memory loss, — such as “dementia and Alzheimer’s disease — physical difficulties, — such as weaker muscles and bones, which increase the risk of arthritis and disability, and even macular degeneration, — in worsening eyesight — there are lots of health factors to take into consideration.
With that said, nutrition can help you prevent, avoid, and manage these age-related changes!
When it comes to incorporating age-friendly nutrients, you’ll want to focus on getting ample amounts of omega fatty acids, calcium, iron, dietary fiber, vitamin D, vitamin B12, potassium, magnesium, and vitamin C. On top of that, make sure to stay hydrated! All of these nutrients play key roles in many age-related health concerns!
To get you started on this new nutrient-dense path, here are 15 recipes to inspire, invigorate, and give you some creative ideas!
We also highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy! And, don’t forget to check out our Whole Foods Archives!
1. Fig and Walnut No-Knead Bread
Source: Fig and Walnut No-Knead Bread
This Fig and Walnut No-Knead Bread recipe by Taavi Moore is all about those omega fatty acids and dietary fiber! With a mixture of walnuts, flaxseed, figs, and applesauce, this naturally sweet bread is a great way to wake up your digestive system and start the day.
2. Pistachio Cake
Source: Pistachio Cake
This Pistachio Cake recipe by Gabrielle St. Claire sources a slew of age-friendly nutrients — such as omega fatty acids, magnesium, calcium, potassium, and fiber — from only a few nutrient-dense sources, including pistachios, spinach, and almond milk.
3. Smoky Sweet Potato Soup
Source: Smoky Sweet Potato Soup
This Smoky Sweet Potato Soup recipe by Jackie Sobon is an awesome recipe for all the nutrients an aging body needs! From savory liquid to stave off dehydration to vitamin and mineral-dense sweet potato, bell pepper, and nutritional yeast to fiber and protein-rich spinach and quinoa.
4. Superfood Quinoa Stuffed Mushrooms
Source: Superfood Quinoa Stuffed Mushrooms
Looking for the perfect small-bite dinner to fill you up with nutrients? This Superfood Quinoa Stuffed Mushrooms recipe by Florian Nouh offers all the goodies — vitamin D, fiber, magnesium, potassium, and iron — packed into a delicious and easy recipe.
5. Good Morning Beet Juice
Source: Good Morning Beet Juice
Hydration is incredibly important as you age, yet what about doubling up with hydration and nutrients? This Good Morning Beet Juice recipe by Ashley Smyczek integrates hydrating water with vitamin C-rich strawberries, potassium and magnesium-rich beets, and fiber-rich apples.
6. Cinnamon Turmeric Sweet Potatoes
Source: Cinnamon Turmeric Sweet Potatoes
Sweet potatoes are one of the richest sources of a diverse range of nutrients, most of which are necessary for an aging body. This Cinnamon Turmeric Sweet Potatoes recipe by Holly Bertone takes it to the next level with a heaping dose of sweet potato mixed with inflammation-fighting turmeric and cinnamon and heart-healthy extra virgin olive oil.
7. Mushroom and Sage Stuffing
Source: Mushroom and Sage Stuffing
Need to up your intake of vitamin D? This Mushroom and Sage Stuffing recipe by Adam Merrin and Ryan Alvarez is the perfect way to get a little boost while also incorporating nutrient-rich whole wheat bread and veggie broth into the mix.
8. 1-Bowl Vegan Banana Oat Pancakes
Source: 1-Bowl Vegan Banana Oat Pancakes
This 1-Bowl Vegan Banana Oat Pancakes recipe by Hannah Sunderani is the perfect wake-me-up mixture of age-friendly nutrients, including potassium-rich banana, magnesium-rich oats, calcium-rich chia seeds, and healthy fat-rich coconut yogurt.
9. Stone Soup
Source: Stone Soup
Staying hydrated can be a chore as we age, so why not make it a bit easier by incorporating more liquid-based soups into your diet? This Stone Soup recipe by Heather Thomas not only hydrates with nutritious veggie broth but also provides ample age-friendly nutrients, including fiber and calcium-rich broccoli and potassium-rich potatoes.
10. Spelt-Flax Crackers With Sunflower Seed Pate
Source: Spelt-Flax Crackers With Sunflower Seed Pate
These Spelt-Flax Crackers With Sunflower Seed Pate recipe by Courtney West is a great mid-day snack to help you achieve those nutrition goals! This snack duo provides ample fiber, omega fatty acids, and vitamin C.
11. Spicy Carrot Clementine Juice
Source: Spicy Carrot Clementine Juice
This Spicy Carrot Clementine Juice recipe by Claire Ragozzino is yet another nutritious way to avoid dehydration! Packed full of vitamin C-rich carrots and clementines, this beverage also offers a dose of inflammation-fighting turmeric and ginger, which can help manage age-related arthritis.
12. Cashew Butter Buckeye Brownies
Source: Cashew Butter Buckeye Brownies
Splurge a little with this Cashew Butter Buckeye Brownies recipe by Lauren Kirchmaier! Rich in nutrients, this cashew-based dessert mixes in a bit of cacao, dark chocolate, and almond flour to top this delicious treat with a load of antioxidants.
13. Hot Chocolate ‘Macaccino’
Source: Hot Chocolate’ Macaccino’
This Hot Chocolate’ Macaccino’ recipe by Laine Rudolfa may seem like you’re skimping on the nutrients, yet it’s rife with those lovely goodies sourcing from raw cacao, rice milk (go fortified on this one!), and maca root powder. Plus, you’ll be getting a dose of hydrating liquid!
14. Cran-Pomegranate Kombucha Mocktail
Source: Cran-Pomegranate Kombucha Mocktail
Looking for a non-alcoholic treat for those evenings on the porch? How about this Cran-Pomegranate Kombucha Mocktail recipe by Lauren Kirchmaier? You’ll get that digestive system-friendly boost from the fermented kombucha, plus a dose of antioxidants, vitamins, and minerals from cranberries and pomegranate!
15. Fruit and Custard Tart
Source: Fruit and Custard Tart
Watching sugar intake as we age is indeed important, yet that doesn’t mean you can splurge healthily! This Fruit and Custard Tart recipe by Gretchen Price is nutrient-rich due to its base of fiber and magnesium-rich oats and calcium and protein-rich raw almonds, yet it also offers an opportunity for that elusive vitamin D with a fortified soy milk option!
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Learn How to Cook Plant-Based Meals at Home!
Source: Apple Chia Puddings With Homemade Apple Compote
Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, and prostate cancer, and has many side effects.
For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.
Here are some great resources to get you started:
- Weekly Vegan Meal Plans
- Plant-Based Health Resources
- Plant-Based Food & Recipes
- Plant-Based Nutrition Resources
- The Ultimate Guide to Plant-Based Nutrition
- Budget-Friendly Plant-Based Recipes
- High Protein Plant-Based Recipes
- Plant-Based Meal Prep
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