If you’re looking for a specific food that can shake things up health-wise, the experts we spoke with suggest opting for a high-quality fatty protein, namely salmon. “Fatty fish, like salmon, are rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid),” which are long-chain polyunsaturated omega-3 fatty acids, says Kevin Cooke, MD, a board-certified general practitioner specializing in longevity and brain performance medicine. “Older adults should try to include these fatty acids in their diet at least twice a week to increase their intake of omega-3s, which support brain health and reduce inflammation.”
Gomer added that we need protein to maintain and build muscle, and healthy fats for hormones and fat-soluble vitamins. “As we age, we naturally lose muscle mass. If we don’t use it, we lose it,” she said. “And as we age, many things can happen in our lives that make us less active and less motivated to build and maintain muscle. All of our cells, including those in our brains, need healthy fats to function. If we don’t provide them with them, we can have physical and cognitive problems.”
Edwina Clark, a registered dietitian, adds that if salmon isn’t your thing, other high-quality protein sources can include skinless poultry, eggs, and tofu. This is especially important for those 65 and older. “Studies indicate that the optimal protein intake for older adults is 1 to 1.2 grams (per kilogram of body weight), which is higher than the general recommendation for adults of 0.8 grams per day,” she says. With that in mind, any of the foods listed can help you meet your needs.
Other foods to add to your plate
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