As you get older, your metabolism changes.There are some foods that are packed with all the nutrients you need to stay healthy as you get older.The cabbage family is an incredibly important group of vegetables to have in your diet.Your metabolism and health change a lot as you get older. By your late 20s, you likely will notice that you can't eat the same things you once did and still feel good and as such, your diet may become more of a priority. It becomes all the more important to eat and maintain a balanced diet, and there are some foods that are loaded with just the nutrients that your body needs. INSIDER spoke with several dietitians to find out what those foods are and how they can benefit you as you mature.Whole eggs are one of the richest sources of nutrients and protein out there.One of the most valuable sources of protein and nutrients that you can eat are eggs, according to Pamela Schoenfeld, MS RD LDN. They are rich in choline, biotin, and protein. Protein protects you from bone and muscle loss, Schoenfeld explained, and supports immune function. Choline helps the liver clear fats, and biotin is needed for energy, skin, and nails. If you buy eggs from pastured chickens, they contain vitamin K2, which works together with vitamin D and A to put calcium into the bones and keep it from depositing in the arteries. Plus, they contain even higher levels of lutein and zeaxanthin, Schoenfeld told INSIDER, which are potent antioxidants that protect the eyes especially from macular degenerationan eye disease that leads to vision loss.Oysters are a great way to get your zinc in."Oysters are by far the best dietary source of zinc, which many people, especially those who limit red meat consumption, can fall short on," Schoenfeld told INSIDER. Zinc supports your immune system, along with vitamin A, she explained, and it also helps support healthy hormone levels no matter your sex.Citrus fruits may be anti-inflammatory and anticancer.Another category of foods you'll want to incorporate into your diet are citrus fruits, Schoenfeld told INSIDER. Citrus should be eaten whole, preferably with the skin and, when organic, have a bit of the peel or zest too."Citrus is rich in vitamin C, the white netting around it is abundant in bioflavonoids which strengthen the blood vessels, and the peel is rich in limonene which is anticancer and anti-inflammatory," Schoenfeld said. There is some evidence to support this, however, more research needs to be done in regards to limonene's anticancer properties.See the rest of the story at Business Insider Click here to read full news..