Beets
These sweet root veggies have a lot going for them. “The earthy vegetables can boost your energy, brain power, heart health and more,” says Patricia Bannan, MS, RDN, author of Eat Right When Time is Tight. “Beets are full of nitrates that can increase blood flow to the brain, which can help combat dementia.” The nitrates can also help keep blood pressure in check. “They’re converted to nitric oxide in the body and can help lower blood pressure by dilating blood vessels,” says Bannan. Try roasting beets in the oven to eat as a side dish or in a sweet salad.
Sunflower seeds
Who doesn’t want to keep their skin looking young? “A review study suggests that eating a combination of vitamin E and vitamin C can help protect the skin from UV damage,” says, Natalie Rizzo, MS, RD, a dietitian in New York, NY. “Sunflower seeds are an excellent source of vitamin E and they pair nicely with a spinach salad. Spinach offers vitamin C.”
Pecans
They’re not just for pralines and pecan pie: “People over age 50 may worry about heart disease,” says Toby Amidor, MS, RD, a dietitian in New York, NY and a nutrition partner with American Pecans. “The unique mix of unsaturated fats, plant sterols, fiber and flavonoids in pecans all add up to make pecans a heart-healthy nut. Research indicates that eating a serving of pecans each day may help reduce the risk of heart disease.” Take a look at 70 ways we love to eat pecans, from sweet to savory.
Whey protein
“Since we know that the loss of muscle begins around age 30, it makes sense to think about foods that can help slow down the process of sarcopenia—age-related muscle loss,” says Ryan Whitcomb, MS, RD, CLT, a dietitian in Jersey City, NJ. While most nutrition experts will say it’s best to get protein from whole-food sources, obtaining enough is not always possible. You can supplement with whey, adding it to smoothies, yogurt, pancake mix and more. “Whey is a high-quality, complete protein,” says Whitcomb. Check out these smoothie recipes whey protein could be added to.
Dark leafy greens
“These vegetables, such as collard greens and kale, are an excellent source of calcium,” says Angie Asche, MS, RD, a sports dietitian and owner of Eleat Sports Nutrition in Lincoln, NE. “As you age, calcium needs are increased. One cup of cooked collard greens provides almost 30 percent of the daily value for calcium, along with a number of other important nutrients such as vitamin K, vitamin A, vitamin C, potassium and fiber.” Here are 44 easy ways to get more leafy greens in your life.
Beans
“As we get older, our risk of developing chronic diseases such as hyperlipidemia, high-cholesterol and type 2 diabetes increases,” says Emily Kyle, MS, RDN, CLT, owner of Emily Kyle Nutrition in Rochester, NY. “Consuming a fiber-rich, plant-based diet that includes beans and legumes can help reduce the incidence of these diseases, while also providing an aging body with many important nutrients such as calcium, iron and potassium.” If you’re afraid of getting stuck in a recipe, check out 100 amazing ways to use a can of beans.
Quinoa
Here’s another way to up your protein intake. “You can’t go wrong with this plant-based protein source,” says Dana Angelo White, MS, RD, author of the Healthy Instant Pot Cookbook. Quinoa is a complete protein, offering all nine essential amino acids. “It’s a higher protein substitute for brown rice in stir-fries, salads and even burritos,” says Angelo White. This is everything you need about cooking quinoa.
Tomatoes
Here’s a food that you may already love—but did you know it can help prevent wrinkles? Because tomatoes boast the antioxidant lycopene, they may help protect skin from damage that may occur from sun exposure. Your body best absorbs the lycopene from cooked tomatoes, so try these 48 incredible ways to cook with fresh tomatoes.
Mushrooms
“After age 50, it’s important for women to eat foods that counteract symptoms of menopause, like brittle bones and low bone density,” says Rizzo. “During this stage of life, it’s crucial to increase your intake of bone-boosting calcium and vitamin D. Mushrooms are one of the few food sources of vitamin D and research suggests using mushrooms as a substitute for beef may help reduce calories in your diet.” Make sure to look for mushrooms grown in sunlight or under UV light to get the biggest helping of vitamin D.
Prunes
Want to keep your bones strong as you get older? “Research suggests that eating five to six prunes each day may help to prevent bone loss,” says Erin Palinski-Wade, RD, CDE, author of 2 Day Diabetes Diet and a nutrition partner with Sunsweet Growers. “And since bone loss can accelerate after age 50, adding a food like prunes can be key for this population.” As a no-sugar-added dried fruit, prunes are a great way to promote digestive health with three grams of fiber per serving, she adds. Here are 5 tasty (we promise!) ways you can enjoy prunes.
Eggs
Here’s help for your noggin: Eating eggs can help boost brain health. “There is new research that shows that eating eggs has been associated with improved cognitive performance in adults,” says Angelo White, a nutrition partner with Egg Nutrition Center. “In fact, lutein that’s found in eggs has been shown to play a role in cognition in older adults.” You can add eggs to anything from fried rice to sandwiches. Or try one of these 55 ways to enjoy eggs all day long.
Chia seeds
These crunchy seeds provide crucial nutrients for healthy aging. “Chia seeds are a plant-based source of two nutrients, calcium and omega-3 fatty acids, that become even more significant to our health as we get older,” says Kyle. “The calcium can help support bone health and the omega-3s can help support brain health.” Add chia seeds to pudding, baked goods, jam and more.
Grapes
“The whole grape, which contains more than 1,600 natural plant compounds—including antioxidants and other polyphenols—offers a range of intriguing health benefits when included in our daily diet,” says Bannan, a nutrition partner with Grapes From California. “These include benefits to the heart, eyes, brain and joints. A ¾ cup of grapes contains just 90 calories, and grapes of all colors are a natural source of antioxidants and other polyphenols.”
Greek yogurt
Hello, nutritional powerhouse: “Besides being tasty, Greek yogurt provides about 40 percent less sodium and sugar compared to traditional yogurt—with twice the protein,” says Amidor. “Greek yogurt also provides live and active cultures, which act as probiotics for digestive health. Research shows that Greek yogurt may be useful in lowering the risk of heart disease and type 2 diabetes.”
Amy Gorin is a freelance writer and owner of Amy Gorin Nutrition in the New York City area. Sign up for Amy’s free e-newsletter, and connect with her on Facebook, Instagram, Twitter and Pinterest.
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Amy Gorin, MS, RDN