Top 8 Foods You Should Eat As You Get Older


High in fiber, vitamin C, and anti-inflammatory antioxidants; aid in weight management, disease prevention, and brain health. Men over 51 should consume 30 grams of fiber daily, while women over 50 should aim for 21 grams.

Dark-green leafy vegetables

Include kale, arugula, broccoli, and spinach. High in calcium and fiber, they boost muscle function and heart health. One cup daily can improve lower limb strength by 11%. Regular consumption lowers heart disease risk 


Fish like salmon, cod, tuna, and trout are excellent lean protein sources, crucial for muscle maintenance in older adults. Recommended intake is five to six ounces of protein daily. Seafood also offers vitamin B12 and omega-3 fatty acids,.

Nuts and seeds

All nuts offer protein and fiber, helping you feel full and satisfied. A daily handful (one ounce) includes 24 almonds, 18 cashews, 35 peanuts, or 15 pecan halves. They provide healthy fats, particularly ALA omega-3s found in walnuts.

Cottage cheese

A rich source of whey protein, beneficial for muscle protein synthesis, and high in calcium and vitamin D. Essential for bone density maintenance, especially after age 35. Also supports bone health with phosphorus and magnesium.

Beans and legumes

Help reduce cholesterol, loaded with fiber, protein, and low in calories. Rich in iron, potassium, and magnesium. Opt for dry beans or low-sodium canned versions, or rinse regular canned beans to reduce sodium.


Critical for hydration, especially as the thirst mechanism diminishes with age. Helps maintain bowel function and prevents dehydration. Stay mindful of water intake, particularly in hot and humid conditions or during physical activities like gardening.


Delicious and nutritious, avocados are rich in healthy fats. A long-term Harvard study found that consuming at least two servings per week lowers the risk of cardiovascular disease.