If you’re looking for a specific food that can improve your health, the experts we spoke with recommended 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 omega-3 polyunsaturated fatty acids, explained Dr. Kevin Cooke, a board-certified family physician who specializes in longevity medicine and brain performance. “Older adults should aim to include these in their diets at least twice per week to increase omega-3 intake, which supports brain health and reduces inflammation.”
Gomer added that we need protein for muscle maintenance and strength, and healthy fat for hormones and fat-soluble vitamins. “As we age, we naturally lose muscle — if we don’t use it, we lose it,” she said. “And as we age, there are many things that can happen in our lives that make us less active and less motivated to build and maintain muscle. All of our cells, including our brain cells, need healthy fats to function. If we don’t provide them, we can have physical and cognitive problems.”
Edwina Clark, a registered dietitian, added that if salmon isn’t your thing, other high-quality protein sources include skinless poultry, eggs, and tofu. It’s especially important for people 65 and older. “Studies suggest that the optimal protein intake for older adults is 1-1.2 grams [per kilogram of body weight]which is higher than the general adult recommendation of 0.8 grams per day,” she said. With that in mind, any of the foods listed can be useful in helping you meet your needs.