Key Nutrients to Know About for Men in Their 50’s

Posted September 2021
Avocado, Tomato, Black Beans & Coriander on Corn Thins slices

Reaching half a century does not mean your quality of life needs to start to decline. Getting older is a privilege and by looking after your nutrition and health you can maintain an optimal quality of life for your next 50 years to come.


Some key nutrients which are of particular importance during this time include:



Getting older is the number one risk factor for developing prostate cancer. Lycopene is an antioxidant which may reduce your risk of prostate cancer. Good sources of this carotenoid pigment can be found in tomato and processed tomato products like tomato sauce. Also, watermelon, pink grapefruit, and strawberries



Weight around the midline can increase in your 50’s and with it increased risk of heart disease. Fibre plays many important roles including promoting a healthy weight as it keeps you feeling fuller for longer. This makes it easier to achieve and maintain a healthy weight. Fibre is also linked to healthy blood pressure and a healthy heart.

Another role dietary fibre play is reducing your risk of colorectal cancer. Adult men need between 30-36g of dietary fibre each day for health. Colorectal cancer is another cancer where your biggest risk factor of developing this cancer is age.

The World Cancer Research Fund identifies dietary fibre as strongly linked to decreasing your risk of colorectal cancer. Plant foods are your friend for many reasons in your 50’s and one of them is being a great source of fibre. Remember to add whole grains, or whole grain containing foods like Corn Thins slices, nuts slices, seeds, vegetables, fruits and legumes into your meals and snacks.



If you blood pressure is too high this puts excess strain on your heart and can lead to a heart attack. To support healthy blood pressure levels, you need enough  of the mineral potassium in your diet. This in addition to cutting back on salt will help keep your heart working at its best. The adequate intake of potassium for men ages 50-70 is 3,800 mg/day. Potassium can be found in fruits, vegetables, dairy, seafood, and legumes.


Healthy Fats

Fat is not evil to be your healthiest and it still holds an important place in your diet. It is, however, important to select the right types of fats to support a healthy heart. This includes seafood which is a good source of the essential omega-3 polyunsaturated fat 2-3 times a week. Also including up to 4 serves of extra virgin olive oil each day with a serve being 7g of oil. Extra virgin olive oil is a good source of heart healthy monounsaturated fat which promotes healthy cholesterol levels.

Other sources of fat like avocado, nuts, and seeds are also healthy options to include. Just remember serving size as 30g or a small handful is a serve of nuts and 50g is a serve of avocado.

Take home message: Make choices to promote a life which gets even better with age. Keep your health as a priority and live your best life for the next 50 years and above.


Ashleigh Felth…
Accredited Practising Dietitian
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