Fiber
Foods that are high in fiber — like fruits and veggies, oatmeal, nuts, and legumes — can help with constipation that becomes more common as you age.
They’re also able to help lower your cholesterol levels, manage your blood sugar, and keep you at a healthy weight.
Whole Grains
They’re a great source of fiber and rich in B-vitamins, which you’ll need more of as you age. B-6 and folate are key to keeping your brain healthy. Even a small shortage can make a subtle difference.
Whole grains could also cut your chances of getting heart disease, cancer, and diabetes. Don’t stop at whole-wheat bread, though. Quinoa, wheat berries, and whole-wheat couscous are tasty options, too.
Nuts
Yes, they’re small, but tree nuts like almonds, walnuts, cashews, pecans, and pistachios have big anti-aging powers.
These crunchy snacks contain special nutrients that can help delay or prevent age-related heart disease, stroke, type 2 diabetes, nerve disease, and some types of cancer. Nuts also protect your brain as you age.
Water
As you go up in years, not only does your body lose water, but your sense of thirst starts to fade. That means it will take you longer to know when you’re low on fluids.
Water is food for your health in lots of ways. It cushions your joints, helps control your body temperature, and affects your mood and how well you focus. Make eight glasses of water each day your goal.
Fish
Fatty fish like salmon, albacore tuna, herring, and farmed trout should be on your menu twice a week. The reason? They’re high in DHA, an omega-3 fatty acid that’s good for your brain.
Low levels of DHA have been linked to Alzheimer’s disease, but get enough of it, and you may improve your memory and ability to learn new things. Algae, walnuts, flaxseed, and chia seeds are also good sources of DHA.
Lean Protein
Protein-rich foods fight the natural muscle loss that happens as you get older …
