10 Best Superfoods to Eat If You're Over 50, According to Nutritionists
Healthy fats, fiber, iron, calcium, and vitamin D are among key nutrients that support healthy aging.
Medically reviewed by Stefani Sassos, M.S., R.D.N., NASM-CPTNutrition & Fitness Lab Director
You’ve probably heard that plant foods—like colorful fruits and veggies—are your best bets for optimal health. Packed with nutrients that offer a variety of health benefits, they’re among the “superfoods” worth eating—no matter your age.
But after 50, your nutritional needs can shift, as visible signs of aging creep up on you—like those fine lines and persistent gray hairs. You may also feel tired, be more prone to injury, and wonder if losing your train of thought is a sign your memory isn’t what it used to be.
Read on to discover 10 superfoods dietitians recommend for people over 50—and why they’re worth adding to your plate.
Prunes
Everyone knows prunes help to keep things “moving,” and that’s even more relevant as we age, says Lauren Harris-Pincus, MS, RDN, author of The Everything Easy Pre-Diabetes Cookbook. Prunes can also benefit your bones. “These bite-sized nutritional gems pack vitamin K, boron, and polyphenol antioxidants, which support bone health, an often overlooked but critical consideration for healthy aging, especially for perimenopausal and menopausal women,” explains Pincus.
How to eat them: Pincus suggests enjoying prunes with other superfoods such as yogurt and cottage cheese. She adds they are also great in salads, and protein-rich smoothies.
Pulses
Beans and legumes (i.e., pulses) earn their superfood status as a nutritional staple associated with a range of health benefits, from supporting your gut to reducing the risk of chronic disease. These plant foods may help reduce inflammation, which can affect health, particularly as we age.
“Beans, lentils, chickpeas, and some other legumes contain complex carbohydrates that are fermented by bacteria in the colon to produce short-chain fatty acids (SCFAs), including butyrate, acetate, and propionate,” says Pincus. “These SCFAs help to lower inflammation, bolster the gut lining, and support both immune and brain health.”
How to eat them: Add pulses to salads for more color, variety, and a fiber boost. Just a quarter cup of cooked lentils provides about 4 grams of fiber—about 14% of the daily value. Here's how to cook pulses.
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Mushrooms
Mushrooms deserve a spot on your plate, especially as you get older, says Lauren Manaker, M.S., R.D., L.D.. “Beyond their savory flavor, they’re one of the top food sources of ergothioneine (ERGO), an amino acid researchers are studying for its potential role in brain health.”
The research mushrooms and brain health is promising. In fact, an analysis of U.S. adults age 60 and older found that those who reported eating more mushrooms performed better on several cognitive tests, including memory and processing speed, she says. “Mushrooms may not be a ‘magic fix,’ notes Manaker. “Still, they add to a growing body of evidence that this humble ingredient may support healthy cognitive aging.”
Mushrooms also benefit as a source of vitamin D, particularly when they’ve been exposed to UV light or sunlight. “For adults over 50, vitamin D is especially important because it helps the body absorb calcium, which supports bone strength and overall wellness at a stage when maintaining bone health becomes a bigger priority,” says Manaker.
What to buy: For a boost of ERGO, Manaker suggests looking for varieties such as shiitake and oyster mushrooms, which are noteworthy sources of the amino acid.
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Avocados
For those 50 or older, what you eat can make a real difference because the risk of heart disease increases as we age. “Incorporating easy food-based habits, like adding nutrient-dense avocado, is a smart strategy,” says Samantha Cassetty, MS, RD, a spokesperson for the Hass Avocado Board.
“The fruit’s healthy unsaturated fats and fiber are key components of brain-healthy eating patterns and can also help reduce LDL cholesterol, which may lower the risk of heart disease,” says Cassetty. “Avocados are also rich in the carotenoid lutein, which is found in the brain and eyes, where it may help protect tissues from oxidative stress.”
In one study, healthy older adults who ate one avocado a day for six months experienced increases in blood and eye lutein levels, along with improvements in working memory and problem-solving efficiency. However, it’s worth noting that study was small.
How to eat them: Mash avocado and use a spread to swap out foods higher in saturated fats, like butter and mayonnaise. Or, enjoy straight out of it's peel with a squeeze of lime and a dash of paprika!
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Lean Beef
“Getting enough protein supports muscle maintenance, an anchor of strength, mobility, and independence in later years,” says Manaker, who is a consultant for the New York Beef Council.
Besides being a quality source of protein and heme iron, beef provides B12, which supports normal nerve function and healthy red blood cells, and zinc, a mineral that plays a role in immune function and wound healing. “For women over 50, that combination makes a modest portion of lean beef a practical, protein-forward choice that covers several nutrients at once.”
What to buy: Choose lean cuts of beef, such as sirloin, tenderloin, and 90% lean ground beef. Stick to about 3 to 4 ounces cooked—and serve with plenty of veggies and a serving of pulses, potatoes, or whole grains for a balanced nutritious meal.
Nuts and Seeds
These nutrient-dense morsels may be calorie-rich, but there’s good reason to include them after 50. “Their combination of protein and fiber maintains steady energy and blood sugar levels,” says Juliana Vocca, MS, RD.
Their healthy fats may help with satiety and benefit your body in other surprising ways. “Their monounsaturated and polyunsaturated fats also support healthy cholesterol levels and vascular function,” says Jessica Clancy-Strawn, MA, RDN. They also contain antioxidants that help protect cells from oxidative stress, supporting pathways associated with healthy aging.
What to buy: Walnuts, pecans, macadamia, and almonds are among those nutty superstars. Superfood seeds include chia and flaxseeds, which you can incorporate into chia pudding or overnight oats for easy-to-prep breakfast options.
RELATED: The Best Nut and Seed Products, According to the Good Housekeeping Institute
Dairy Foods
For women over 50, one important benefit of dairy milk is that it is a source of calcium and, when fortified, vitamin D, which are two nutrients that work together to support bone health,” says Manaker. “This matters more as we age, since bone density tends to decline after 50, especially in postmenopausal women.”
Other forms of dairy can be just as beneficial, including protein-rich cottage cheese, as well as fermented dairy products like Greek yogurt and kefir. “(The) fermentation produces bioactive peptides and metabolites that influence inflammation and oxidative stress pathways,” says Clancy-Strawn. These foods also contain probiotics that support a diverse microbiome, which affects digestion, immune function, and metabolic wellness.
How to eat them: Pair Greek yogurt with berries and nuts for additional fiber, antioxidants and healthy fats, suggests Lisa Young, PhD, RDN. You can do the same with a base of cottage cheese.
Soy Protein Foods
Soy foods like edamame, tofu, and tempeh are rich in isoflavones, a type of phytoestrogen that can interact with estrogen receptors in the body. “These phytoestrogens may help manage menopause symptoms,” says Vocca.
“Soy is often studied for vasomotor symptoms, bone health, and lipid metabolism in menopause,” notes Clancy-Strawn. Research suggests soy isoflavones might reduce the frequency or severity of hot flashes, a vasomotor symptom, although results have been mixed. Also promising: Soy isoflavones may help maintain or improve bone mineral density, while soy protein may have a cholesterol-lowering effect.
“Soy protein supports muscle maintenance, while soy’s antioxidants and phytonutrients contribute to cellular resilience, skin integrity, and cognitive pathways,” adds Clancy-Strawn.
How to eat them: Sprinkle edamame into salads or enjoy by the handful, add tofu to your veggie-rich scramble, or try marinated tofu as a versatile vegan protein option.
RELATED: Mushroom and Pork Map Tofu Recipe
Berries
Besides their versatility, vibrant color, and sweet-tart taste, there are many reasons to include berries in your diet. “Berries are a powerful ally for brain health,” says Vocca. “They’re rich in antioxidants that help combat oxidative stress, which can contribute to age-related memory decline.”
Berries also support heart health and your skin, your largest organ. “Their polyphenols promote healthy vascular function and support cholesterol balance and other cardiometabolic markers,” says Clancy-Strawn. "Their antioxidant properties may also help protect collagen, support skin integrity, and promote cellular resilience," adds Strawn.
Plus, one cup of mixed berries provides about 7 grams of dietary fiber, which is nearly a quarter of your daily fiber needs. Also, because these juicy gems are naturally low in calories they can be a smart choice for weight management.
How to eat them: Mix into smoothies, oatmeal, yogurt, granola, salads, and even muffin recipes.
RELATED: What Are Açai Berries and Are They Actually Healthy?
Fatty Fish
“Fatty fish provide EPA and DHA—omega-3s that support brain cell membrane integrity, neuronal communication, and pathways tied to mood and cognitive resilience,” says Clancy-Strawn.
Not only do these healthy fats support your brain, but they’re also involved in healthy blood flow and cholesterol control, which is especially important as you age. “EPA and DHA help maintain healthy triglycerides, support HDL, and encourage flexible blood vessels through nitric-oxide-related mechanisms,” adds Clancy-Strawn.
Salmon is one of Young’s favorite foods for healthy aging because it addresses several key nutrition needs at once. “Salmon provides high-quality protein to help maintain muscle mass and strength, which becomes increasingly important with age. It’s also rich in omega-3 fatty acids, which support heart and brain health, and provides vitamin D and vitamin B12,” Young explains.
What to buy: Fresh or frozen salmon is especially great, but canned tuna and tinned sardines are convenient, budget-friendly options.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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