The 10 Best Foods to Support Healthy Aging After 50

Salmon is a great source of protein, which can help keep your muscles strong as you age. Salmon also packs selenium, a nutrient that protects your cells and boosts your immune system.

However, we’ve picked wild-caught salmon specifically as it packs in much more healthy omega-3 fats which are vital as you age. Omega-3 lowers inflammation and keeps your heart strong. These fats can also help reduce bad cholesterol and support good blood flow. For these reasons, wild-caught salmon is a regular on my shopping list (when the store has it). 

The reason It’s important to choose wild-caught salmon over farmed salmon as it will have higher levels of omega-3 fats and fewer unhealthy contaminants. Also, the way you cook this fish is important, so go for simple healthy methods like grilling or baking. This way it remains heart-healthy and gets you the most out of its health benefits.

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Blueberries taste great and are perfect on pancakes, banana pudding, and even oatmeal or porridge. What makes blueberries a fantastic food as you age is the fact they’re packed with antioxidants. 

Antioxidants are a natural way to protect your body from the damage caused by free radicals (harmful molecules). Free radicals can speed up aging and cause inflammation, two things you want to avoid as you get older. 

By eating foods rich in antioxidants, like blueberries, you can help fight this damage. Plus, blueberries support brain health, specifically helping keep your mind sharp and clear. Honestly, I put blueberries with any meal where they fit these days (especially breakfast). 

I know, kale tastes awful, but when combined with other leafy greens as a side to something more tasty, the health benefits of that bitter taste are worth it (don’t coat it in butter, as that doesn’t make it healthy). 

Leafy greens, like kale and spinach are full of vitamins A, C, E, and K. These are vital as your body ages and support everything from eye health to your immune system. Plus, like other foods on this list, leafy greens pack antioxidants, 

So, if you’re looking for a food that can do everything, including providing nutrients for your bones, or lowering the risk of chronic diseases, like heart problems, then leafy greens should be added to your diet. 

Speaking of diets, as leafy greens are incredibly low in calories, you can eat as many as you want without worrying about your weight. 

Crushed avocados mixed with a squirt of lemon juice, finely diced onion, and tomatoes have become one of my go-to toppings for toasted sourdough bread. It tastes delicious but best of all, it’s incredibly healthy. 

Avocados are full of healthy monounsaturated fats. These fats help lower bad cholesterol while raising good cholesterol (I know, I was surprised that there was such a thing). This combination is great for keeping your heart healthy (and the main reason it’s on my go-to list). 

Avocados are also packed with fiber, which helps with digestion, essential as we age. Plus, it’s loaded with potassium, a mineral that supports healthy blood pressure. Seriously consider adding avocados to your diet as the benefits are multiple. 

Also Read: 8 Science-Backed Benefits of Bio Coffee

If your diet allows eggs, know that both the egg white and yolk have health benefits. Since my heart issues started, I’ve been skipping the egg yolks, but did you know they’re full of nutrients? They contain most of the vitamins found in eggs, including B12. This vitamin supports everything from red blood cell production to DNA synthesis. 

The health benefits of eggs don’t end with B12. They also offer important vitamins for converting food into energy, bone health, and choline, which supports memory. 

Eating eggs in moderation doesn’t increase the risk of heart disease for most people. That’s why we started this section off with ‘If your diet allows eggs’. So, ask your medical practitioner if eggs are okay for you, and if so, enjoy them as part of a well-balanced diet.

Thankfully you can pick up bone broth from most stores as it can take several hours to prepare. My wife slow-cooks chicken bones with a host of vegetables to make the bone broth we have at home, but the store-purchased options taste the same and pack the nutrients that make this a valuable addition to this list. 

Firstly, bone broth is tasty. It can be an odd drink initially, but it’s perfect for our aging bodies. Secondly, it’s rich in collagen, a protein that keeps joints flexible and skin smooth. This is perfect because as we age, our bodies produce less collagen. 

Thirdly, it’s packed with healthy nutrients, including amino acids glycine, and proline. Both of which play an important role in healing and strength. It also provides calcium, magnesium, and potassium, which further support bones and muscles. 

Pumpkin seeds aren’t my favorite and it’s almost through force that I eat a small palmful each day. Despite these seeds having an acquired taste (in my opinion), their health benefits are undeniable. 

They’re a great source of zinc, which is vital for our immune system and in how our body deals with healing. They’re also packed with magnesium and are good for your heart. Yet, the main reason to eat seeds as a male is their benefits for prostate health. For women, pumpkin seeds can help regulate hormones. 

Adding a small handful of pumpkin seeds daily to your diet is a quick way to give your body the nutrients it needs as you age. 

Up until late 2024, I had never eaten quinoa. Since that point, it has been one of three staples I have weekly. The reason I have it so frequently is because it helps with controlling blood sugars as it’s high in fiber. If you need to manage blood sugars, consider quinoa. 

Even if you’re not watching blood sugars, fiber is still incredibly important as we age. It keeps your digestive system working and reduces the chance of constipation while improving general gut health. 

The other thing to know about quinoa is that it contains all nine essential amino acids your body needs to stay strong and energized. Combine that with the fiber it includes and it’s a must-have on this list. 

Also Read: 9 Healthy Sodas That You Can Enjoy Guilt-Free in 2025

Roasted beets are delicious, so adding this tasty side to your diet should be easy. If you do, you’ll be rewarding your body with natural nitrates. These turn into nitric oxide in your body, improving blood flow, lowering blood pressure, and keeping your heart healthy. 

Like other foods on this list, beets are also rich in antioxidants and can boost your energy as you age. They can also help your muscles use oxygen more efficiently, making it easier to stay active longer. 

Whether roasting or chopping for a salad, beets are delicious and add to a balanced diverse diet.

Last but not least on this list is Greek yogurt. Don’t get this confused with other yogurts, as Greek yogurt is a nutrient-rich food that supports your body in many ways. 

It’s high in protein helps with muscle mass as you age and calcium which keeps bones strong. However, it’s the probiotics that make this food stand out on the list. As mentioned with quinoa, gut health is important as you age, and probiotics are healthy bacteria that support gut health and digestion. 

Always choose plain unsweetened Greek yogurt if you want the healthiest option. It might be a little bland in taste, but you can easily improve the flavor with fruit, including blueberries. 

In addition to protein and probiotics, Greek yogurt is a great source of calcium, which is essential for keeping your bones strong and reducing the risk of fractures as you age. Choosing plain, unsweetened Greek yogurt is best to avoid added sugars while still getting all the health benefits.