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11 best foods to keep you healthy as you age

These tasty treats are good for your bones, brain, and heart.

Updated on August 16, 2023

phone, groceries, grocery shopping, smartphone
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When many of us are younger, we may not think much about what we eat—a couple of slices of pizza before running off to softball practice? Sure! A half a banana before powering through a full day of work or classes? Why not? But as we age, our nutrition needs change—not only do older adults need fewer calories than younger people thanks to lower metabolism rates and aShow More

tofu, bowl of tofu, protein
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Tofu

This soy-based plant protein  is a great addition to any diet, especially for its heart-healthy fiber. Although research is not yet clear-cut, results of some studies suggest that soy may have the potential to protect against breast cancer. It’s also loaded with iron, which is helpful forShow More

spinach, greens, vegetables, salad
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Spinach

Whether you eat Popeye’s favorite food sauteed with garlic or mixed with other veggies in a salad, spinach is a tasty way to meet your body’s need for iron. One cup of cooked spinach, in addition to being packed with 6.4 mg of iron, also contains tons of vitamin A, which helps to regulate cellShow More

lentils, bowl of lentils
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Lentils

Lentils are a rich source of protein and manganese, important for regulating blood sugar and brain and nerve function. They are also a great way to get folic acid, a B vitamin that’s crucial for anyone who is pregnant—or planning to become pregnant. Just one cup of this cooked legume delivers 358Show More

broccoli, vegetables, vegetable
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Broccoli

One of the best ways to add nutrional power to your plate is to find delicious ways to prepare broccoli (we love it roasted with a little olive oil and garlic). One cup of chopped, cooked broccoli contains just 55 calories, but is loaded with  vitamin K, which is necessary for healthy bloodShow More

milk, edamame, tofu, soybeans
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Soybeans

People who are going through perimemopause and menopause can experience a number of vasomotor side effects, including night sweats and hot flashes. But research suggests that eating soy beans—as little as ½ cup of cooked soy beans per day according to one 2021 study--   may reduce theShow More

blueberries, blueberry, fruit
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Blueberries

It’s never too early to start thinking about the health of your heart. The risk of heart disease increases as we age. A poor diet, smoking and lack of physical activity can also up your heart disease risk.

And while you can’t slow down aging, you can get a head start on preserving heart health byShow More

kale, greens, vegetable, salad
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Kale

Say “calcium,” and many people will picture a tall glass of milk. But there are plenty of ways to get calcium from non-dairy foods. Kale, the dark-green leafy vegetable found in trendy salads all across America, is one good bet, providing 187 mg of calcium per cooked cup.

Calcium is vital forShow More

sardine, sardines, fish
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Sardines

To get an even bigger boost of calcium, consider opening up a tin of sardines—they are a rich source of vitamins and minerals, including 569 mg of calcium per cup.

In addition to building strong bones, calcium works to regulate nerve function, hormone levels and heart rate, all of which can changeShow More

salmon, fish
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Salmon

Sardines not your thing? Another delish fish to add to your menu is salmon, which tastes great grilled, roasted, or sauteed, and contains 447 IU of vitamin D per three-ounce portion. The recommended daily intake for vitamin D is 600 IU for almost everyone; adults over the age of 70 should up theirShow More

egg, eggs, yolk
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Eggs

Another good source of vitamin D is egg yolks—one large egg contains more than 17 IU. In addition to scrambling up eggs for breakfast, you can add eggs to rice dishes and soups, or hard-boil and slice them up in a salad or sandwich.

Vitamin D is delivered to your body in three ways: throughShow More

chicken, cooked chicken, chicken breast
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Chicken

As you age, you need to make sure you are getting enough protein, which can help you maintain muscle mass. One great source is lean chicken: a three ounce serving of boneless, skinless chicken breast contains 27 grams of protein. Many people tend to lose muscle mass with age, which can make it moreShow More

Slideshow sources open slideshow sources

US Dept, of Health & Human Services. Nutrition as We Age: Healthy Eating with the Dietary Guidelines. Last reviewed July 20, 2021.
Harvard Medical School. Phytonutrients: Paint your plate with the colors of the rainbow, April 25, 2019.
Harvard T.H. Change School of Public Health. Straight Talk About Soy, Last reviewed January 2022.
Barnard ND, Kahleova H, Holtz DN, et al. The Women's Study for the Alleviation of Vasomotor Symptoms (WAVS): a randomized, controlled trial of a plant-based diet and whole soybeans for postmenopausal women. Menopause. 2021.

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