The #1 Food People Over 50 Should Eat More Of, According to Dietitians

Reviewed by nutritionist Kelly Plowe, MS, RD

Main points

• Salmon helps protect muscles and supports brain and heart health as we age.

• Salmon provides protein, omega-3s, and vitamin D—three nutrients critical for healthy aging.

• Canned, frozen, fresh and smoked salmon are all smart choices when buying salmon.

If you are over 50, you may be more concerned about your health and habits that support healthy health. While aging brings natural changes to the body, nutrition remains one of the most effective ways to support muscle mass, metabolism, and cognitive function in later life.

“As we age, our nutritional needs change, and certain nutrients become more important for keeping our bodies strong, cognitively sharp, and energetic,” says Jane Leverich, MS, RDN. “Salmon is one of the foods that contains many of the ‘healthy aging’ nutrients.” Here’s why registered dietitians recommend salmon as the number one food for men and women over 50, plus tips on how to buy and enjoy more of this protein- and omega-3-rich fish.

Why salmon is the most important food for healthy aging

Supports brain health and cognitive function as we age

As we age, the brain becomes more susceptible to inflammation and structural changes, leading to memory loss and cognitive decline. “Salmon is rich in omega-3 fatty acids, one of the most brain-supporting nutrients we can eat,” says Leverich. Omega-3s play a key role in maintaining brain cell structure, supporting communication between neurons, and reducing inflammation in the aging brain. These effects are particularly important because natural age-related changes can affect attention, processing speed, and memory over time.

“Regularly eating fatty fish like salmon can reduce your risk of memory loss and cognitive decline,” says Sarah Gold Anzlovar, MS, RDN, LDN. A large review of observational studies has found that higher fish consumption is associated with a significantly lower risk of cognitive impairment and decline in older adults, suggesting that regularly adding fish to the diet may help maintain brain health later in life.

Helps maintain muscle mass

Beginning in middle age, the body naturally begins to lose muscle tissue. Research shows that after age 50, adults lose approximately 5 to 10 percent of their muscle mass every decade. This gradual decline affects more than just strength. Maintaining muscle mass also helps with balance, blood sugar control, and even brain health. Since muscles play a central role in exercise and metabolism, prioritizing enough high-quality protein becomes even more important as we age.

“A 3-ounce serving of cooked salmon contains about 20 grams of protein, which is essential for maintaining muscle mass as we age,” says Talia Follador, RDN. Regular intake of protein-rich foods like salmon can slow age-related muscle loss and increase your strength, while also benefiting your metabolism as you age.

Support heart health

As we age, subtle changes in heart and blood vessel function can affect cholesterol levels and overall cardiovascular health. That’s why nutrients that support healthy blood lipids (such as cholesterol and triglyceride levels) and help control inflammation are even more important after age 50. “Salmon is not only an excellent source of protein, but it’s also one of the best sources of omega-3 fatty acids, specifically EPA and DHA, which can help improve cholesterol levels,” says CDCES registered dietitian Julie Cunningham.

Eating two servings of fish per week is associated with a lower risk of heart disease than eating less or no fish, and the higher the intake, the greater the benefits. Omega-3 intake has also been linked to fewer heart attacks and improved long-term cardiac outcomes.

Support blood sugar regulation

Lifestyle factors such as diet quality, physical activity levels, and overall metabolic health can affect the body’s sensitivity to insulin over time. Hormonal changes, such as those that occur during and after perimenopause, may further affect blood sugar regulation in many women, which is why balanced nutrition is especially important in midlife and beyond.

Salmon is rich in omega-3 fatty acids and high-quality protein, which helps maintain healthy blood sugar levels. “Omega-3s play an important role in insulin sensitivity, which is important because blood sugar regulation can become trickier over time, especially in women who are perimenopausal, menopausal, or postmenopausal,” says Follador. Additionally, salmon’s protein slows digestion and promotes more stable blood sugar after and between meals. Stable blood sugar means better energy levels throughout the day.

It is a good source of vitamin D

“Vitamin D levels naturally decline as we age, but this vitamin is essential for bone health, immune function, and overall vitality,” says Juliana Vocca, MS, RD. About 20% of U.S. adults over age 50 are vitamin D deficient, and lower vitamin D levels are associated with poorer long-term health, highlighting the importance of maintaining adequate vitamin D as we age.

Salmon is one of the few foods that provides significant amounts of vitamin D. “A 3.5-ounce serving of salmon provides more than half of your daily vitamin D intake,” shares Vocca. “Salmon, combined with selenium, supports bone metabolism and immune recovery, which is especially important for those with limited sun exposure,” adds Vocca. Regular intake of vitamin D-rich foods like salmon can help fill common nutritional gaps and support healthier aging.

Salmon Shopping Tips

There are many types of salmon, so choosing can be difficult. Nutritionists recommend using wild-caught salmon whenever possible. “Compared to farm-raised salmon, wild-caught salmon tends to have higher omega-3 content (relative to total fat content) and a more natural living and eating environment,” Leverich said. That said, both wild-caught and farmed salmon are nutritious options, and choosing one that fits your budget and availability can make it easier to enjoy salmon on a regular basis.

“Salmon in all its forms — canned, smoked, fresh or frozen — offers similar benefits,” Anzloval said. If you’re buying fresh salmon, look for fillets that are bright pink or orange and spring back when touched. Dull, gray or brownish tones may indicate that it is past its prime. Frozen salmon is just as nutritious as fresh salmon and is easier on your budget, while canned salmon offers another convenient, affordable way to add salmon to meals more often.

How to enjoy salmon

• Bake, air fry or grill. Cooking salmon with olive oil, garlic, lemon, and herbs is an easy way to bring out its natural flavor in a weeknight dinner. These methods also help maintain the tenderness of the fish while creating a slightly crispy exterior.

• Marinate it. Try a salty-sweet soy mustard marinade before cooking to enhance flavor and keep salmon moist. This classic combination lets the fish’s natural flavors shine through while adding a rich flavor that works great whether you grill, grill, or air-fry it.

• Use canned salmon. Canned salmon makes a quick meal easy – try adding it to salmon salad, grain bowls or homemade salmon burgers for an easy source of protein and omega-3s.

• Add smoked salmon. Smoked salmon pairs well with eggs, whole wheat toast or a sandwich, making it a delicious breakfast or lunch option.

Our expert opinion

Salmon provides high-quality protein that helps protect muscles, omega-3 fatty acids that support brain and heart health, and vitamin D (one of the nutrients many adults over 50 are deficient in). Together, these nutrients address some of the most common issues associated with aging, including changes in metabolism and blood sugar control, as well as declines in strength and cognitive function. Best of all, salmon is versatile, accessible, and easy to enjoy in many forms, making it a practical food to eat regularly. For anyone looking to maintain long-term health after age 50, adding salmon to your weekly rotation is one of the easiest nutritional moves you can make.

Read the original article on EatWell