Key Points
Eating the right foods as you age can protect your body, boost energy, and keep your brain sharp.Eggs, dairy, and prunes provide protein, vitamins, and minerals that support strong bones, memory, and gut health.Fiber-rich foods, oily fish, and walnuts deliver heart-healthy fats, antioxidants, and nutrients that lower disease risks.

It’s no secret that a balanced, varied diet pays countless dividends, helping you to look and feel your absolute best. As time marches on, however, some nutrients become increasingly more vital to overall health. We connected with nutritionists to find out which foods can help to protect against chronic diseases, boost energy, and keep your brain function razor-sharp as you age. Ahead, find out which specific foods and larger food groups you should consider adding to your diet.

Eating for Healthy Aging

While there’s no exact age when you should alter your eating patterns to help maintain health—and no magic bullet—studies show that people who eat healthier diets in midlife have a greater chance of living into their 70s without developing chronic age-related diseases.

“Healthy eating is cumulative, so the earlier you start, the better,” says Micah Siva, RD. “That being said, it’s never too late to make healthier choices, and you can reduce or minimize the risks of certain disease conditions with simple dietary changes.” 

Evolving Nutritional Needs

“From maintaining strong bones to supporting hormone health, and protecting heart health, our nutritional needs evolve over time,” says Lauren Manaker, MS, RDN, LD, CLEC.

To preserve health, the National Institute of Aging recommends that older adults (over 51) get enough vitamins and minerals, including potassium, calcium, vitamin D, magnesium, and vitamin B12, by eating nutrient-dense foods from the five major food groups: fruits and vegetables, protein, dairy, healthy fats, and grains. Among these pillars, certain foods are particularly beneficial for aging bodies.

The Best Foods for Healthy Aging
Eggs

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Eggs are a complete protein delivering all nine essential amino acids, which help sustain muscle mass. “This is especially important for older adults, as muscle loss naturally occurs with age and can impact strength, mobility, and overall health,” Manaker says.

Cognitive function: Eggs also positively impact our brain power. “Exciting new data suggests an association between eating eggs and a reduced risk of Alzheimer’s dementia in older adults, Manaker says. This study, she notes, builds on previous research, which found that even eating one egg per week was linked to a slower rate of memory decline.

Antioxidants: “What’s more, egg yolks contribute lutein and zeaxanthin to the diet—antioxidants that are also found in fruits and vegetables,” she says.

Dairy

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Dairy provides calcium, vitamin D, protein, and other essential nutrients that help maintain strong bones and muscles. “With millions of people impacted by osteoporosis every year, including milk in a balanced diet may help keep bones healthy as you age,” Manaker says.

Early start: Consuming milk during childhood, adolescence, and early adulthood helps set the foundation for healthier aging, she says.

Serving size: The USDA suggests that men and women ages 31–59 and 60+ need three 1-cup servings daily of low-fat or fat-free milk, yogurt, or soy milk; 1 ½ ounces of natural cheese equals one serving.

Lactose-intolerant: Lactose-free milk contains the same nutrients as regular milk, but without the lactose sugar, which is hard for some people to digest.

Prunes

“Prunes might conjure up memories of your grandmother’s pantry, but they are a nutrition powerhouse that is convenient, affordable, and aging-friendly,” Siva points out.

Bone Mass Density: “While not high in calcium per se, prunes are a great source of vitamin K, boron, and potassium, other minerals that are linked to bone health,” Siva says. Studies show that prunes contain compounds that may slow bone loss in postmenopausal women, reducing fracture risk and preserving density.

Heart and Gut Health:  “Not only do they support bone and heart health, but they also support gut health—a factor many of us are focused on these days!” Manaker says. According to the California Prune Board, one serving, about 4 prunes (38 grams), has 3 grams of fiber, or 11 percent of the Daily Value (DV). Prunes contain sorbitol, a naturally occurring sugar alcohol that acts as a natural laxative, adds Siva.

Fiber

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Christopher Testani

Fiber-rich foods, including whole-grain cereals, legumes, Brussels sprouts, and yes, prunes, aid regular bowel movements, helping to lower blood cholesterol, manage blood sugars, and maintain a healthy weight.

Requirements: Older adults, says Siva, need slightly less fiber than younger adults, about 30 grams daily for men and 21 grams for women. “As we age, our body functions slow slightly, from a lower metabolism to slower digestion and/or constipation,” she explains. “While it may sound like you have the ‘ok’ to reduce your intake of fiber-rich foods, it’s the opposite!” Most people don’t get enough fiber, she says, so choosing high-fiber foods remains the best bet.

“Whenever you increase your fiber intake, you should also increase your water intake to help move things along,” Siva says.

Oily Coldwater Fish

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Grant Webster

“Including oily cold-water fish in your diet two to three times a week is a delicious and effective way to support your heart, brain, and overall vitality as you age,” Manaker says. An average serving size is 3 to 4 ounces cooked.

Omega-3s: Salmon, mackerel, trout, herring, anchovies, and sardines are all rich in omega-3 fatty acids, which can help lower triglycerides, decrease the risk of heart disease, support brain function, and improve joint health—issues that arise with aging.

Protein: These fish offer high-quality protein, which helps maintain muscle strength, Manaker says.

Antioxidants: Oily fish boast vitamin D, which supports bone health and immune function, selenium, a powerful antioxidant that protects cells from damage, and B vitamins, which promote energy production and brain health.

Walnuts

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Getty / Alvarez

“Walnuts are a fantastic food to include in your diet, no matter your age, with one reason being that they’re the only tree nut that’s an excellent source of ALA omega-3 fatty acids,” Manaker says.

Anti-inflammatory: ALA (alpha-linolenic acid) is a plant-based omega-3 that supports heart health, reduces inflammation, and may even promote cognitive health. They’re rich in antioxidants, which help fight oxidative stress and protect cells from damage, a key factor in healthy aging.

Heart health:  Walnuts may offer a unique impact on compounds in the body called oxylipins, which are derived from polyunsaturated fatty acids (PUFAs) and play a role in inflammation and blood vessel health, Manaker says.