12 Foods That Support Healthy Aging, According to Registered Dietitians

Nutritional needs shift as we get older, requiring a few tweaks to maintain maximum health. A balanced blend of fruits, vegetables, lean proteins, and whole grains provides the framework, but there are additional nutritional needs as we age.

"Older people need more calcium, more vitamin D, as well as more protein—especially in relation to overall calories," says Theresa Gentile, a national spokesperson for the Academy of Nutrition and Dietetics. "Absorption of B12 also goes down as we age, so we want to make sure we get enough."

We asked nutrition experts to recommend the top foods to incorporate into our diets to help stave off chronic illness and promote healthy aging.

Kale

Kale is one of many leafy green vegetables that offer numerous health benefits. Leafy greens—which also include spinach, collard greens, chard, and bok choy—contain lutein, nitrate, folate, and other nutrients that help protect our brains. One serving is approximately equivalent to 2 cups of raw greens or 1 cup of cooked vegetables.

"Just one serving of leafy greens a day is shown to confer a lower risk of dementia," says Amanda Beaver, RDN, a registered dietitian nutritionist in Houston, Texas. In fact, a 2018 study of adults ages 58 to 99 who ate a median of 1.3 servings a day of leafy greens had slower cognitive decline than those who consumed 0.09 servings each day.

Sardines

Sardines aren't everyone's idea of a tasty meal (though we beg to differ), but they're packed with protein, which becomes more important as we age. "One side effect of aging is a reduction in body mass and muscle mass," says Beaver. "Protein helps prevent sarcopenia, which is low muscle mass and high fat." According to Beaver, adults age 65 and over should increase their intake from 0.8 grams of protein per kilogram of body weight to about 1 gram per kilogram of body weight.

These small fatty fish also surpass both tuna and salmon in heart-healthy omega-3 content, and have less mercury than tuna, says Beaver. As for taste, sardines packed or canned in olive oil will be more tender and have less of a fish smell than water-packed ones. Try smashing sardines into pasta, suggests Gentile: "That's a great way to disguise them. Even my kids don't know."

Walnuts

Unlike many other nuts, walnuts are high in omega-3 fatty acids, the same compounds in fatty fish. "Keeping our hearts healthy is one of the most important things we can do to prolong our lives," says Beaver. Studies also suggest that consumption of walnuts (1 to 2 ounces per day) can improve cognitive function and also reduce the risk of other diseases, such as type 2 diabetes, that contribute to the development of dementia.

Despite their relatively high calorie and fat count, a 2021 study concluded that people aged 63 to 89 who added 1/2 cup of walnuts to their diet each day had lowered LDL ("bad") cholesterol without any weight gain. Similar results were seen in adults ages 18 to 35.

Fortified Cereals

Women are vulnerable to declines in bone density after menopause, which can result in osteoporosis in extreme cases. This makes it especially important for older women to increase their intake of calcium, says Beaver. Dairy products like milk, yogurt and cheese are an obvious source of calcium. Fortified orange juice and cereals are also good sources, says Gentile. Look for calcium-fortified cereals that contain 5 grams or less of sugar per serving, and 5 grams of fiber or more to keep the digestive system moving, she adds.

 Greek Yogurt

In addition to providing much-needed calcium, yogurt is also a great dietary source of probiotics, which help to maintain optimal gut health and immune function, says Lena Bakovic, RDN, CNSC, a registered dietitian nutritionist at Palm Beach Gardens Medical Center in Florida. "This, in turn, may be helpful in reducing age-related intestinal illness. In addition to slower digestion, sometimes leading to constipation, older adults have a higher risk of developing diverticulitis, GERD, inflammatory bowel disease, and even colon cancer," she says.

Older adults have difficulty absorbing vitamin B12, so it helps to seek out foods that contain the vitamin, like Greek yogurt, says Bakovic. In addition to dairy products, B12 can be found in many animal products, like meat, poultry, and eggs, adds Gentile.

Berries

Strawberries, blueberries, blackberries, cranberries—really any kind of berries—are the superfoods of healthy aging. They burst with antioxidants that help protect your heart and prevent cell damage that occurs over time, along with fiber to keep your digestive system moving, says Beaver.

Berries can also help prevent memory decline, thanks to flavonoids, which were shown to reduce the risk of Alzheimer disease and related dementias in a study of almost 3,000 participants over a 20-year period. You can also find flavonoids in dark chocolate, parsley, celery, onions, and apples.

Oranges

While berries take most of the credit for anti-aging properties, oranges also have a role to play. "One orange has almost all the vitamin C we need in a day," says Beaver. The vitamin is essential for making collagen for bones and skin. "We make less collagen as older adults, but it is needed regardless," she says. Oranges are also one of the only fruits that contain calcium (55 milligrams per orange), says Beaver.

White Beans

Out of all beans, white beans have one of the highest levels of resistant starch, a type of fiber that doesn't get digested or broken down, and is used as fuel for gut bacteria, says Beaver. "It can promote higher amounts of beneficial bacteria in the GI tract," she says. Beans also help lower blood sugar and blood pressure, manage weight, and reduce the risk of chronic diseases.

Avocados

Avocados contain healthy fats and oleic acid (also plentiful in olive oil), which are beneficial to your heart. They also contain magnesium and potassium, two minerals that are needed for optimal heart health, says Beaver. They also happen to be loaded with antioxidants, another reason to incorporate avocados into your diet at any age.

Red Peppers

Instead of an orange, try red bell peppers. "Cup for cup, red bell peppers have more vitamin C than an orange," says Caroline West Passerrello, MS, RDN, LDN, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. "They also contain vitamins A and E, which, along with vitamin C, are antioxidants."

Almonds

Almonds contain fiber, vitamin E, and 6 grams of protein in every 1/4 cup, says Passerrello. Although they don't contain omega-3 fatty acids like walnuts, almonds are full of monounsaturated fats, which can help lower LDL ("bad") cholesterol and raise HDL ("good") cholesterol. Almonds make a healthy snack, especially if you avoid any added flavors, salt, or sugar.

Grapes

Keeping your body hydrated improves digestion, blood pressure, energy levels, and concentration. Water is the best choice since it doesn't add sugar or empty calories to your diet, but fruit—like grapes—counts toward your total, too. "Not only are they important for immune function with their antioxidants and polyphenols, but grapes are 81 percent water, which can help toward your total fluid intake and preventing dehydration," says Passerrello.