I was chatting with a friend the other day about how our nutritional needs evolve as we age. With global life expectancy increasing and projections showing that one in six people will be over 60 by 2030, it’s clear that proper nutrition plays a vital role in aging well.
“What you eat and drink can have a tremendous impact on how you look and feel,” says Dawn Jackson Blatner, Registered Dietitian and Nutritionist. “Eating healthy is important at any age, but as you get older, certain foods can have a powerful impact on your overall well-being.”
It’s fascinating how, after 60, our bodies require more specific nutrients—like fiber, calcium, and vitamin D—to maintain energy and health. Grounded in the latest research, dietary trends, and expert advice, here are 12 essential foods to prioritize for anyone over 60.
Salmon
Salmon sizzles on the skillet and shines in the health department, too. Packed with omega-3 fatty acids, it’s known to promote heart health and improve cognitive function, which can be especially important as we age.
The American Heart Association recommends eating fatty fish like salmon at least twice a week for maximum benefits. Pro tip? Swap out your usual chicken curry for a zesty baked salmon dish with a side of veggies.
Green Tea
Green tea is a low-calorie, antioxidant-rich beverage, and one of its most potent compounds—epigallocatechin gallate (EGCG)—has been widely studied for its health benefits. Research shows that EGCG supports metabolism, reduces inflammation, and promotes cardiovascular health by lowering oxidative stress and improving lipid profiles.
A 2020 meta-analysis published in Nutrition Journal found that green tea consumption significantly reduced total and LDL (“bad”) cholesterol levels across 31 randomized controlled trials. It didn’t raise HDL (“good”) cholesterol, but the overall lipid-lowering effect was apparent.
Berries
Think blueberries, raspberries, and strawberries. Berries are jam-packed with antioxidants that combat oxidative stress and protect the brain. A landmark study published in the Annals of Neurology in 2012 was based on data from the long-running Nurses’ Health Study.
It found that older women who consumed more blueberries and strawberries experienced slower rates of cognitive decline. This resulted in a delay of up to 2.5 years in brain aging. Grab a handful as a snack or toss them into a morning smoothie for a brain-boosting punch.
Leafy Greens
Spinach, kale, and Swiss chard are nutritional powerhouses, rich in vitamins A (essential for vision and immunity), C (supporting collagen and antioxidant production), and K (crucial for bone health and blood clotting).
They also deliver essential minerals like magnesium, which supports muscle and nerve function, and calcium, which helps maintain strong bones.
One serving of spinach (just 100g!) provides almost 20% of the daily recommended amount of magnesium. And that lemon tip? Spot on. Vitamin C from lemon juice enhances the absorption of plant-based iron, making your greens even more effective.
Nuts and Seeds
Almonds, walnuts, flaxseeds, and chia seeds may be tiny, but they’re loaded with healthy fats, protein, and fiber. Walnuts even provide alpha-linolenic acid (ALA), an omega-3 that’s great for brain health.
Chia and flaxseeds also shine in the ALA department, with just one ounce of chia seeds delivering around 5,000 mg of omega-3s. Aim for a quarter cup as a snack, or sprinkle seeds over your yogurt or oatmeal for a nutritious addition. They’re crunchy, convenient, and downright satisfying.
Eggs
Eggs are versatile, affordable, and packed with high-quality protein, along with essential nutrients like vitamin D and choline. Choline is particularly key for brain health.
A two-egg breakfast clocks in at just 140 calories but delivers a whopping 12g of protein. Scrambled or sunny side up, you really can’t go wrong.
Whole Grains
Quinoa, oats, and brown rice are whole grains brimming with fiber to keep digestion smooth and steady. According to Harvard Health, people who eat at least three servings of whole grains daily experience significantly smaller increases in blood pressure, blood sugar, and waist size over time—factors closely tied to heart disease risk.
In fact, research cited by the Heart and Stroke Foundation shows that eating three or more servings of whole grains per day can reduce the risk of heart disease by up to 30% compared to those who rarely consume them.
Avocados
Avocados bring healthy fats, potassium, and folate to the table. A medium avocado is a powerhouse when it comes to nutrition, offering roughly 25–30% of the daily recommended intake of folate.
This essential nutrient supports critical functions like brain health, emotional balance, and the production of red blood cells. Avocados are a delicious way to fuel your body. Slice it up and spread it on toast, or blend it into a creamy dip.
Legumes
Lentils, beans, and chickpeas are nutritional powerhouses, especially for those seeking plant-based protein. A single cup of cooked lentils provides approximately 18 grams of protein, along with 15 grams of fiber, making them both a filling and heart-healthy option.
They’re also rich in iron and folate, two nutrients essential for energy metabolism and red blood cell production. And because they’re affordable and shelf-stable, legumes are a wise choice for both your budget and your health.
Yogurt
Probiotics in yogurt, such as Lactobacillus bulgaricus and Streptococcus thermophilus, help balance the gut microbiome, which plays a key role in digestion, immune regulation, and even mood stability.
Greek yogurt stands out because it’s strained to remove excess whey, resulting in a thicker texture and twice the protein of regular yogurt with fewer carbs and calories. Choosing plain, unsweetened varieties helps you skip added sugars while still reaping the benefits of these foods.
And topping it with berries? That adds antioxidants, fiber, and natural sweetness—brain and gut fuel in one bowl.
Olive Oil
Olive oil—especially extra virgin—is rich in monounsaturated fats like oleic acid, which have been linked to reduced inflammation, improved heart health, and greater longevity.
A 2022 Harvard study published in the Journal of the American College of Cardiology found that people who consumed the most olive oil had a 19% lower risk of death from any cause over 28 years compared to those who rarely drank it.
Replacing butter or margarine with olive oil was associated with up to a 34% lower risk of death.
Dark Chocolate
Yes, we saved the best for last! Dark chocolate—especially varieties with at least 70% cocoa—is rich in flavonoids, which are plant compounds known to support cardiovascular and brain health. These flavonoids help stimulate nitric oxide production, which relaxes blood vessels, improves circulation, and may lower blood pressure.
On the mood front, dark chocolate contains compounds like theobromine, phenylethylamine, and serotonin precursors, which can enhance feelings of well-being and reduce stress. Studies have linked moderate dark chocolate consumption to improved mood and even reduced symptoms of depression.
KEY TAKEAWAYS
Omega-3-rich foods like salmon and walnuts help protect the brain and heart. These nutrients support memory, reduce inflammation, and lower the risk of age-related decline.
Leafy greens, legumes, and whole grains deliver fiber, vitamins, and minerals that keep digestion, bone strength, and circulation in good shape. These staples help meet daily nutrient needs that become more important with age.
Fermented foods, such as yogurt, and drinks like green tea support gut health, immunity, and emotional balance. Their probiotics and antioxidants promote overall wellness without adding excess calories.
Simple favorites like eggs, avocados, and dark chocolate offer affordable, nutrient-dense options. They provide key vitamins, healthy fats, and mood-boosting compounds that can make daily meals both enjoyable and functional.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information. It is not intended to be professional advice.
Don’t Swipe Until You Read This: The 7 Best Credit Cards for 2025 Ranked by Rewards
The 7 Best Credit Cards for 2025 Ranked by Rewards
There’s this moment that sticks with me—standing at a checkout line, swiping my old card like I always did, and thinking, “Wait… why am I not getting anything back for this?” I wasn’t traveling on points. I wasn’t getting cash back. I was just spending. Sound familiar?
Look, the truth is, credit cards can work for you—if you choose the right one. And in 2025, you’ve got some seriously rewarding options that can actually boost your bank account. From travel lovers to grocery haulers, there’s something for everyone.
Let’s break down the best credit cards out there this year—the ones that actually give back.
5 Easy Steps to Change Any Habit
5 Easy Steps to Change Any Habit
We all click on them with the hope that just THIS time the secret to changing a bad habit or adopting a healthy one will be revealed and we’ll finally be able to stick to that diet, stop that one or ten things that might in the moment make us feel temporarily good but really just make us fat, unhealthy, sad, mad or just frustrated with ourselves.
Well… this isn’t one of those articles. I don’t have 5 easy steps to help you change your habits….
