Top 20 Must-Eat Superfoods for Optimal Health After 50

As a nutrition and fitness coach who careened into his 60th birthday this year, I realized something oddly nice, but somewhat disturbing – I felt more energetic, healthier, and younger than I had a right to feel. After all, some of the people I've seen around me who are my age are dealing with a litany of health issues that I seem to have dodged.

Is it possible to feel TOO good?

People I'd only known since moving to Tokyo in 1996 were constantly surprised when they found out I'd just hit 60. Someone who saw a picture of me with my younger brother even asked me if that other guy in the photo was my Dad. I never tire of telling my little brother that story. In your face, little bro.

What's the secret? Is it some sort of black magic? Is it the rumored health-inducing ju-ju of the Japanese diet? Did I sell my soul? Or was I one of the legions of expats here who travel to Bangkok for plastic surgery?

None of the above.

The answer is much simpler, and lies in the power of exercise, nutrition, eating the right foods, and avoiding some harmful ones to keep you young. Some of these foods are typically thought of as "anti-aging," while others in my go-to list might surprise you. But by incorporating these 15 fundamental foods into my diet and embracing a healthy eating lifestyle, I've managed to seemingly slow down the relentless aging clock and feel like I'm in my 40s! Mostly.

The Secret to Healthy Aging

Mark Edwards

Before I dive into the list of age-defying foods, it's essential to understand why nutrition plays such a crucial role in the aging process. Our bodies are constantly exposed to free radicals and environmental stressors that can accelerate skin aging and overall cellular damage. The right anti-aging diet, rich in antioxidants and essential nutrients, can combat these effects and promote healthy aging.

By the way, I've never intentionally chosen foods that are supposedly "anti-aging." It just so happens that a diet of mostly whole foods and limiting processed foods is the secret sauce.

Before I get into the specific foods that I like to eat, let's take some time for a brief overview of some of the primary qualities of the foods in my daily diet. We'll start with antioxidants.

Antioxidants in Fight Free Radical Damage

Mark Edwards

Antioxidants are our body's natural defense against free radicals – unstable molecules that can damage our cells and contribute to premature aging. By consuming antioxidant-rich foods, we can neutralize these harmful molecules and protect our skin and overall health.

How an Anti-Inflammatory Diet Contributes to Healthy Aging

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Many of the foods in my diet also possess anti-inflammatory properties. Chronic inflammation is linked to various age-related diseases, including heart disease, arthritis, and certain cancers. By focusing on anti-inflammatory foods, we can support our body's natural defense mechanisms and promote healthy aging.

Now, let's dig down into the 15 anti-aging foods that have been key to my healthy diet and have helped me maintain a youthful appearance and vibrant health.

RELATED:I Hit 60 and These Daily Habits Keep Me Fit and Feeling 20 Years Younger

1. Berries: Real Ones. Nature's Anti-Aging Magic?

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Berries are packed with antioxidants, particularly anthocyanins, which give them their vibrant colors. Regular consumption of berries can work some magic:

- Berries protect skin cells from free radical damage

- They improve cognitive function

- Berries reduce inflammation throughout the body

- Berries support overall skin health

Blueberries, in particular, are part of my daily diet. I've been nuts about blueberries, raspberries, and strawberries since I was a kid. They're all exceptionally high in antioxidants, and blueberries have been linked to improved memory and may help slow cognitive decline associated with aging.

2. Lean Animal Proteins: Building Blocks for a Youthful Body

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Sorry vegans. I've been there and done that. I left the dark side and came back to the world of animal protein in my twenties. Before the word "vegan" was even a fleeting wisp of an idea in someone's head, I was a Macrobiotic vegetarian. Forgive me, Father, for I have sinned.

Lean animal proteins are essential for maintaining muscle mass, supporting skin health, and promoting overall vitality as we age. Including a variety of lean protein sources in your anti-aging diet can provide numerous benefits:

• Maintain and build muscle mass, which naturally declines with age
• Support collagen production for skin elasticity
• Provide essential amino acids for overall health and repair
• Boost metabolism and promote satiety, aiding in weight management

Excellent lean protein options:

• Chicken: Rich in vitamins B3 (Niacin), B5, and B6, supporting cardiovascular health, skin health, brain function, and much more.
• Fish: High in protein and omega-3 fatty acids, which have anti-inflammatory properties
• Lean beef: Packed with iron and zinc, important for skin health and immune function
• Pork tenderloin: Rich in thiamine, supporting energy metabolism and cognitive function
• Eggs: Contain high-quality protein along with lutein and zeaxanthin, antioxidants that support eye health and may protect skin from UV damage

My experience with my nutrition clients has shown me that most people are protein-deficient, contrary to what the mainstream media tells us about the American diet. Eat more lean protein - it’ll help you maintain muscle mass as you age among other myriad health benefits.

3. An Avocado a Day...

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I don’t think I’d ever eaten or even seen an avocado until I was in my early thirties. They just weren’t common back in the ‘70s and ‘80s in Canada. Now I use avocados in a heap of different ways: in protein smoothies, in salads, and even blended into "avocado coffee." Slice them up and freeze them so they’re ready for the blender.

Avocados are rich in healthy monounsaturated fats and vitamin E, both essential for maintaining healthy, youthful skin. Avocados do more than just sit there looking nice in some guacamole on a nacho:

• They hydrate the skin
• They protect against sun-induced skin aging
• They support the production of collagen and elastin
• They’re full of soluble fiber, beneficial for cardiovascular health and cholesterol levels
• High in potassium
• Anti-inflammatory

Research has shown that eating avocados is associated with increased skin elasticity and reduced facial wrinkles, proof of their potential as a natural anti-aging food.

The list of benefits is huge. That’s why avocados are one of my 20 essential foods.

4. Homemade Kefir Yogurt: Probiotics for Gut and Skin Health

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My wife and I started making our own kefir yogurt a few years ago. I'd never realized how simple it is, and the bonus is that you end up with live-culture yogurt, not the pasteurized, dead product sold in supermarkets. Making your own is cheaper and it's healthier.

We make kefir yogurt, but you can make any type at home as long as you have the right starter culture. Kefir is packed with probiotics that have several healthful properties:

• Improved gut health, directly linked to better skin health
• Immune system boosting
• Anti-inflammatory benefits
• Supports the production of collagen

There's no downside to making your own yogurt. It's quick, cheap, and easy. And yogurt is usually fine for most lactose-intolerant people.

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5. Leafy Greens and Cruciferous Vegetables: Don't Leave Home Without Them

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When you were a kid, you probably hated this stuff. I did too. If it was green, I thought it was inedible. "I don't eat lawn clippings, so why should I eat broccoli?"

But we're not kids anymore, right? Among the foods to keep me feeling and looking young, leafy greens like spinach, kale, and cruciferous vegetables like broccoli are at the top of my list. They're packed with nutrients that support healthy aging:

• Vitamin K for strong bones
• Folate for cell health
• Carotenoids for skin protection
• Antioxidants, protecting the body from oxidative stress and reducing inflammation
• Vitamins C and A

Eating vegetables, especially leafy greens, is crucial for combating free radical damage and supporting overall health. And most of them also contain substantial fiber for your gut health.

6. Nuts: Another source of antioxidants

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Notice a recurring theme here? Anti-oxidants. Better health, nicer skin, longer life. Anti-oxidants are key. I eat some nuts every day, without fail. I put them in my yogurt, I eat them plain. I drop a few in my coffee. Just kidding.

Nuts, particularly almonds, walnuts, and pecans, are excellent sources of several vitamins and antioxidants:

• Vitamin E for skin health
• Healthy fats for skin elasticity
• Zinc for collagen production

Nuts are also chock-full of omega-3 fatty acids. Theses have powerful anti-inflammatory properties and support cardiovascular health.

Nuts are one of the easiest foods to add to meals or bring with you anywhere. Unless you've got allergies, nuts should be part of your daily diet.

7. Sweet Potatoes. Any Variety

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Living in Tokyo, I have access year round to roasted Japanese sweet potatoes (Satsumaimo), which are high in vitamins C and E. The orange variety common in North America is high in beta-carotene, which our bodies convert to vitamin A.

But one of the biggest benefits of sweet potatoes is that they're high in fiber, and fiber has been proven to be a huge benefit when it comes to a healthy gut and colon.

Take care of that gut health and live longer.

8. Eat Apples. Every day.

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When I was a kid, we had an apple tree in our yard that produced small, slightly tart apples. I loved them then and I love them now. Kids don't need Snicker's bars. They need more apples. I eat a couple of apples daily. To me, it seems like a no-brainer. You want to feel full, eat something tasty, and not wonder if it's bad for you? Have an apple. Or three.

Apples are rich in antioxidants, particularly quercetin, which offers numerous anti-aging benefits:

• Protects against UV damage to the skin
• Supports heart health
• May help reduce the risk of certain cancers
• Promotes healthy brain function

That's not all. Apples are rich in fiber. Fermentable fiber. Fermentable fiber is a pre-biotic, helping to maintain a healthy gut microbiome. These days, supermarkets are full of all these sexy, newfangled fruits from exotic places. But give me an apple over that fancy stuff any day of the week. Apples are probably the most underrated fruit out there. Eat more apples, live a longer, healthier life. My current favorite: New Zealand Jazz.

9. Olive Oil: Liquid Gold

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No matter what I cook each day, I’ll use some olive oil. Olive oil is pretty close to a non-negotiable for any salad that sits on my table.

Extra virgin olive oil is rich in healthy monounsaturated fats and antioxidants. This is just a short-list of the benefits:

• It hydrates the skin
• It protects against free radicals
• It reduces inflammation

There's no real downside to including a moderate amount of olive oil in your daily food routine.

10. Dark Chocolate: Just Say Wow

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If ever there was a little something to add to your diet that is both indulgent and healthful, dark chocolate fits the bill. Now, let's not get carried away and eat a pound of this amazing stuff. But a couple squares of quality dark chocolate a few times a week has been shown to have surprising benefits, so I make this small treat part of my routine. Here's why:

Dark chocolate (70% cocoa or higher) is rich in flavanols, which are antioxidants. The benefits are huge:

• Improved cardiovascular health

• Lowered oxidative stress

• Enhanced cognitive function

• Improved metabolism

I consume it sparingly. That means I enjoy those two squares of my favorite without over-consuming and without any guilt.

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11. Curcumin: Anti-inflammatory Magic

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Curcumin, the active compound in turmeric, is a powerful anti-inflammatory agent with huge benefits, including managing oxidative and inflammatory conditions, metabolic syndrome, arthritis, anxiety, hyperlipidemia, and enhancing recovery and performance after exercise.

I began taking it in capsule form when I started to get arthritis pain. I haven’t stopped. Of course, you can put whole turmeric in your smoothies, but I find the concentrated version easier to integrate into my daily routine.

12. Coffee: The Antioxidant-Rich Elixir of the Gods

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Coffee. If I were to write a sonnet, it'd be about coffee. But since I live in Tokyo, I’ll give you a Haiku:

Morning fog persists,

Until that first sip kicks in,

Sanity restored.

Coffee is packed with antioxidants that offer numerous anti-aging benefits:

• Coffee protects against cellular damage from free radicals
• Coffee may lower the risk of type 2 diabetes and certain cancers
• Coffee supports cognitive function and brain health

The idea that coffee is unhealthy is a myth that started back in the 17th century. If you’re sensitive to caffeine, try decaf. Consumed in moderation, the health benefits of coffee are huge.

13. Powdered Collagen (Types I, II, and III): Skin Health, Gut Health, Joint Health

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Collagen has been part of my daily routine ever since I was diagnosed with advanced arthritis in my right hip back in 2016. I mix it in smoothies and coffee. I also take a Type II undenatured collagen supplement since research has shown that it reduces pain in arthritic knees. And guess what? Since I started taking it a year ago, my arthritic right knee stopped hurting. Completely.

Making collagen a part of my daily routine, for me, has been nothing but upside. Supplementing with powdered collagen can have a number of benefits:

• Collagen improves skin elasticity and hydration
• Collagen supports joint health and mobility
• Collagen can improve symptoms of osteoarthritis
• Collagen strengthens hair and nails
• Collagen promotes gut health

I never go a day without supplementing with collagen.

14. Garlic: The Wonder-Food

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Just about every dish we cook in my home contains garlic. Every sautee, every beef dish, roast chicken, and sauce has some garlic in it.

Garlic is packed with health benefits:

• It contains allicin, a compound with powerful antioxidant properties
• It may help lower blood pressure and cholesterol levels
• It supports immune function
• It has anti-inflammatory effects
• And it makes almost anything taste great.

I grew up in a garlic-free household. That was then, this is now. I can’t imagine cooking without garlic.

15. Fatty Fish: Omega-3 Powerhouse

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While we've discussed lean proteins, fatty fish deserves a mention for its high content of omega-3 fatty acids.

Nobody gets enough fish. That goes for me too. So I eat fish when possible, but since it's tough to incorporate into my diet as much as I'd like, I also take a very high quality Omega-3 fish oil supplement.

Fish like salmon, mackerel, and sardines offer a lot of upside:

• Powerful anti-inflammatory properties
• Support for cardiovascular health
• Nutrients that promote skin elasticity and hydration
• Protein

Eat more fish, but if you find that it tough to get enough, a high-quality Omega-3 supplement will do the trick.

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The Power of a Holistic Approach to Healthy Aging

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While these 15 fundamental, anti-aging foods have been instrumental in my journey maintaining youthful vigor, it's important to remember that true health, youthfulness, and longevity come from a holistic approach. Here are some additional tips to complement your anti-aging diet:

Stay Hydrated

Proper hydration is crucial for maintaining healthy, youthful-looking skin. Aim to drink at least 8 glasses of water a day, or half your bodyweight in ounces (eg a 150 lb person can start at 75 ounces per day).

Get Enough Sleep

Quality sleep is essential for cell repair and regeneration. Aim for 7-9 hours of sleep each night. Sleep is the forgotten element of healthy aging and long life.

Exercise Regularly

Physical activity boosts circulation, supports muscle mass, and promotes overall health. Find activities you enjoy and make them a regular part of your routine. Lack of exercise is one of the biggest factors contributing to poor health in America.

Manage Stress

Chronic stress can accelerate the aging process. Practice stress-reduction techniques like meditation, yoga, or deep breathing exercises.

Reduce Alcohol Consumption

One of the most significant changes I've made in my journey to better health and a more youthful feel is drastically reducing my alcohol intake. This decision was based on the latest research, which shows that the drawbacks of alcohol consumption far outweigh any potential benefits.

Recent studies suggest there is no safe level of alcohol consumption when it comes to overall health. Regular alcohol consumption is linked to accelerated skin aging, increased health risks, including various cancers and liver disease, and disrupted sleep patterns crucial for cellular repair and overall health.

Cut your drinking in half, and gradually reduce it to one or two drinks a month, or better yet, one. One of my favorite sayings that holds true: “Drinking is stealing happiness from tomorrow.”

Avoid Processed and High Sugar Foods

A key aspect of an anti-aging diet is minimizing processed and high sugar foods. These foods are so ubiquitous in our culture that we don't even notice them anymore, but the fact is, nobody needs a box of sugary cereal or a jumbo bag of nachos.

These foods can contribute to inflammation, accelerate skin aging, and increase the risk of chronic diseases like cardiovascular disease and type 2 diabetes.

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Conclusion: Embracing a Youthful Life Through Nutrition and Lifestyle

Mark Edwards

By incorporating these 15 anti-aging foods into my diet, along with a holistic approach to health that includes reducing alcohol consumption and avoiding processed foods, I've discovered a way to put the brakes on aging (to some extent). The solution exists within our own kitchens and daily choices, not with expensive subscriptions to dubious online remedies, cleanses, retreats, or unproven technological devices. It's never too late to change your habits, one day at a time, and slow down or even halt the slide into decrepitude.

We're all eventually going to get old. The trick is to learn how to feel and look great while you're doing it! And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

You are what you eat—especially when it comes to healthy aging and disease prevention. “Good nutrition across the lifespan helps prevent chronic disease — and we know that it’s never too late to make improvements to support healthy aging,” says the U.S. Department of Health and Human Services. “Older adults are at greater risk of chronic diseases, such as heart disease and cancer — as well as health conditions related to changes in muscle and bone mass, such as osteoporosis. The good news is that this population can mitigate some of these risks by eating nutrient-dense foods and maintaining an active lifestyle.” Here are 20 superfoods you should eat every day after age 50.

Dark, Leafy Greens

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Dark leafy greens should be included in your diet several times a week. “Leafy greens such as kale, spinach, and bok choy are packed with vitamins, minerals, and antioxidants, which can help lower blood pressure and reduce the risk of heart disease,” according to Harvard Health. “Leafy greens are rich in nitrates, which help to relax and widen blood vessels. Research has found that people who ate the most nitrate-rich vegetables (especially leafy greens) lowered their risk of cardiovascular disease by 12% to 26%.”

Wild Blueberries

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Wild blueberries are a powerhouse of nutrition. “They have three or four times the antioxidants of conventional blueberries,” Alicia Arbaje, MD, tells AARP. “Add them to your oatmeal or smoothies."

Eggs

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Eggs are good for you no matter what your age, but they have specific benefits for those over 50. “Eggs are an inexpensive, widely available and easily digestible source of high-quality protein and contain a significant proportion of leucine, an amino acid that is important for muscle synthesis,” according to research published in the British Journal of Community Nursing. “As well as many other nutrients of significance for older people, including vitamin D and omega-3 fatty acids.”

Fatty Seafood

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Fatty seafood such as salmon is packed full of omega-3s that can help lower the risk of heart disease. “Although eating fish has long been considered part of a healthy diet, few studies have assessed blood omega-3 levels and total deaths in older adults,” Dariush Mozaffarian, associate professor in the Department of Epidemiology at HSPH, tells The Harvard Gazette. “Our findings support the importance of adequate blood omega-3 levels for cardiovascular health, and suggest that later in life these benefits could actually extend the years of remaining life.”

Avocados

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Studies show that consuming avocados can help support memory as you age. “One of my key research agendas is to understand how we can prevent neurodegenerative diseases and preserve cognition as we age,” says Matthew Taylor, PhD, RD, assistant professor in the Department of Dietetics and Nutrition in the School of Health Professions at KU Medical Center. “If you look at avocados, they are very nutrient-dense and have some unique properties, including carotenoids, that are thought to be beneficial to cognition. We hypothesized that there may be a connection, and we found there was.”

Whole Grains

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Whole grains are high in fiber, which have numerous health benefits. “Studies show high-fiber diets lower the risk of: Heart and blood vessel diseases, stroke, type 2 diabetes, cancer of the large intestine and rectum, also called colorectal cancer,” says the Mayo Clinic.

Nuts

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Nuts are nutrient-dense and can promote healthy aging. “We found that people who ate nuts every day lived longer, healthier lives than people who didn’t eat nuts,” says Dr. Frank Hu, professor of nutrition and epidemiology at the Harvard School of Public Health. “Nuts are high in protein and fiber, which delays absorption and decreases hunger.”

Beans

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“Whether canned or dried, beans are a great food to incorporate in the diet for people 50 and over,” registered dietitian Tara Tomaino tells HuffPost. “Beans are a great source of fiber as well as plant-based protein. Fiber is a key nutrient for heart health, blood-sugar management and weight control.”

Greek Yogurt

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Greek yogurt is versatile and packed with protein and healthy fats. “Just one cup has 17 grams of protein as well as 20% of the daily recommended intake of calcium,” says the National Council on Aging. “Why else is Greek yogurt considered one of the best superfoods for seniors? It contains probiotics, which help us maintain gut health. Probiotics have been shown to aid in digestion, boost immune function, and even prevent infection.”

Citrus Fruits

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Citrus fruits are great for immune health and iron absorption. “Citrus fruits, including oranges, lemons, limes, grapefruits and clementines, are an excellent source of vitamin C,” dietitian Tori Erickson tells Mayo Clinic Health System. “And vitamin C supports your immune system, which plays a role in maintaining healthy skin, bones and blood vessels. Vitamin C also improves absorption of iron when consumed with plant-based sources of iron, such as beans, lentils, leafy green vegetables, tofu and blackstrap molasses.”

Plenty of Water

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“Your body needs plenty of fluid to work properly, such as helping to stop you getting constipated or confused,” says Nidirect. “Aim to drink about six to eight glasses of water, or other fluids, every day to stop you getting dehydrated.”

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Olive Oil

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Studies show healthy fats like olive oil are beneficial for heart health. “Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all of which help reduce the risk of heart disease,” Mallika Marshall, MD, tells Harvard Health.

Green Tea

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Enjoy delicious green tea every day. “Green tea is known as a ‘superfood’ and the ‘ultimate anti-aging drink’. Made from the Camellia sinensis plant, green tea’s leaves are unfermented, unlike black and oolong teas,” certified trainer Jennifer Campbell tells the American Legion. “This gives them the highest level of antioxidants. In Okinawa, Japan – one of the world’s Blue Zones, known for residents’ longer, healthier lives – drinking green tea is a daily diet staple.”

Dark Chocolate

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Dark chocolate is an excellent choice for dessert. "The different antioxidants in combination with the plant-based chemicals called flavanols have shown evidence of getting more hydration in the skin, have shown evidence of having an anti-aging benefit to it," dermatologist Dr. Danilo Del Campo tells USA Today. "Some studies have shown evidence for having anti-acne properties, but the same does not apply to milk chocolate."

Cottage Cheese

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Cottage cheese is packed with protein, calcium, and phosphorus. “Bone health is critical as you age,” Julia Zumpano, RD, LD, says via Cleveland Clinic. “Adding cottage cheese to your diet is an easy way to strengthen them.”

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Milk and Dairy

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“Milk products provide high-quality protein,” Lisbeth Irish, RDN, CDN, CDCE, tells the Office for the Aging. “Low-fat or no-fat milk, cheese, and yogurt limit the saturated fat content, and many lactose-free products are now available. Be aware that milk alternatives other than soy milk often contribute very little protein and may be expensive.”

Quality Protein

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Good quality protein is essential for healthy aging. “By the age of fifty, muscle mass decreases at an annual rate of 1-2%. The lost muscle is often replaced by fat,” Dr Gabrielle Lyon tells The Telegraph. “Really good-quality meat – by which I mean grass-fed and organic – should be considered a superfood because it delivers so many of the nutrients we need, including iron, zinc, calcium and vitamin B12. It’s also a natural source of creatine, which may improve short-term memory.”

Cooked Shellfish

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Shellfish are low in calories and high in nutrients such as selenium, zinc, iodine and copper. “Some types of shellfish, such as mussels, oysters, squid and crab, are also good sources of long-chain omega-3 fatty acids, but they do not contain as much as oily fish,” says the NHS.

Cruciferous Veggies

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Cruciferous vegetables are delicious and nutritious. “This veggie family includes broccoli, cabbage, Brussels sprouts, and turnips—all of which are great sources of fiber, vitamins, and cancer-preventing phytochemicals,” says the National Council on Aging. “Cruciferous vegetables are tasty and extremely versatile.”

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Red Wine

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While more research is needed, studies show red wine could have health benefits. “Those who drink regular, limited amounts of alcohol, including red wine, seem to have a lower risk of heart disease. Drinking regular, limited amounts is called drinking in moderation,” says the Mayo Clinic. “The American Heart Association and National Heart, Lung, and Blood Institute advise against starting to drink alcohol just to prevent heart disease.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

What you eat as you grow older is very important for health, independence, and longevity. “We need fewer daily calories as we age because our metabolism naturally begins to slow,” Amanda Malone, MD, tells Maryland Primary Care Physicians. “Since you don’t need as many calories, those calories you do consume become very important. Your diet after age 50 should include a variety of healthy, nutrient-dense foods. Add in daily exercise, and you’re on the path to a higher quality of life and enhanced independence as you age.” Here are 20 superfoods that will help with weight loss, fitness, and overall health after 50.

Berries

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Berries are low in sugar and calories and high in fiber. “Fiber helps keep us regular, manage our weight, and protect against diseases like diabetes, heart disease, and cancer,” registered dietitian nutritionist Nancy Farrell Allen tells AARP. “Berries contain potent antioxidants that may improve motor skills and short-term memory.”

Leafy Greens

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Eat left greens like arugula, kale, spinach, and broccoli. "As we get older, our bones become softer and need calcium,” Marie Bernard, MD, chief officer for scientific workforce diversity at the National Institutes of Health (NIH), tells AARP. “That's something you can get from low-fat dairy and dark-green leafy vegetables.”

Lean Protein

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Get five to six ounces of protein a day. “We have studies to suggest that older adults need to be more sensitive to protein intake because their bodies are not as efficient at using protein as middle-aged folks," registered dietitian and nutritionist Christine Rosenbloom tells AARP.

Avocado and Olive Oil

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Include healthy fats in your diet. “Pick healthy fats, which can serve as a source of concentrated, healthy calories,” Katherine D. McManus, MS, RD, LDN, tells Harvard Health. “Healthy fats include olive oil, canola oil, peanuts and other nuts, peanut butter, avocado, and fatty fish such as salmon, sardines, and mackerel. Limit unhealthy saturated fat, including fatty red meat.”

Water

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Make sure to drink enough water every day. “Drink enough liquids so you don't get dehydrated,” says MedlinePlus. “Some people lose their sense of thirst as they age. And certain medicines might make it even more important to have plenty of fluids.”

Coffee and Red Wine

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Coffee and red wine can be enjoyed in moderation. “Moderation is key here; however, both coffee and red wine can play a complementary role in a healthy diet for aging adults,” says Harvard Pilgrim Healthcare. “Both beloved beverages contain antioxidants, which are known to boost the immune system. In addition, these beverages are known to promote blood flow and could potentially increase life span.”

Seafood

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Oily fish like sardines and salmon are full of healthy fats. “Seafood also has omega-3 fatty acids,” Rosenbloom says. “Two to three servings a week reduce the risk of death for the bulk of chronic diseases by about 17 percent.”

Calcium and Vitamin D

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“To absorb calcium, your body also needs vitamin D,” says the Mayo Clinic. “A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The RDA for vitamin D is 600 international units (15 micrograms) a day for most adults.”

Cooked Tomatoes

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Enjoy delicious tomatoes, especially cooked. “A source of lycopene, which can help to fight prostate cancer in particular, as it mops up the free radicals that cause damage to body tissue,” says the American Cancer Fund. “The body absorbs lycopene more efficiently if the tomatoes are cooked, so use freely in soups and sauces. Tinned tomatoes are an excellent source of lycopene, as they have already been cooked.”

Garlic

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Garlic is delicious and so good for you. “It is also a powerful antioxidant and is considered one of the best natural remedies for colds and flu,” says the American Cancer Fund. “Garlic has also been shown to help reduce high cholesterol levels.”

Beans and Legumes

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Beans and legumes are an excellent source of plant-based protein. “With their high amounts of fiber, beans keep your digestive system working in top shape,” saysDr. Adrienne Stein, ND. “They’re also protective of heart health and are associated with lower blood pressure. And, beans are a filling high protein source, which can help regulate blood sugar and keep weight in check.”

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Mushrooms

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Mushrooms are versatile and so good for you. “Mushrooms are high in B vitamins and potassium, and therefore good for your heart,” Stein says. “They’re a good source of selenium, a mineral that acts as a powerful antioxidant.”

Nuts and Seeds

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Nuts and seeds are full of healthy fats and protein. “They have protein and fiber, and they can make you feel full,” Rosenbloom says. “Eat just a handful as an afternoon snack, and you won't be starving at dinnertime.”

Brazil Nuts

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Brazil nuts are high in healthy fats and nutrients. “They are an excellent source of the antioxidant selenium, which neutralizes free radicals in the body,” says the American Cancer Fund. “Just two or three Brazil nuts a day will provide you with adequate levels of selenium.”

Matcha Green Tea

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Green tea is calorie-free and packed with antioxidants. “Matcha green tea is considered one of the healthiest varieties of green tea because tea drinkers consume the entire leaf,” Stein says. “Make sure you are buying organic to reduce pesticide exposure and to ensure you are reaping all the benefits of this superfood.”

Lemon and Lime

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Citrus fruits are delicious and nutritious. "One easy way to get calcium in your diet is to squeeze half a lemon, lime, or orange into your water,” Alicia Arbaje, MD, associate professor of medicine at the Johns Hopkins School of Medicine in the Division of Geriatric Medicine and Gerontology, tells AARP. “You'll also get electrolytes, sodium, potassium, calcium, and magnesium, all minerals that your body needs."

Whole Grains

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Whole grains are packed with fiber and nutrients. “People who want to age well should look to whole grains,” saysBrynna Connor, MD. “Try switching out white bread for whole wheat bread, refined pasta for wheat pasta, and white rice for brown rice. You can also eat more grains like quinoa, oats, or popcorn.”

Broccoli

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Incorporate broccoli into your daily diet. “A powerhouse source of iron, broccoli is the king of vegetables,” says the American Cancer Fund. “Absolutely packed with bioflavonoids, it is top of the list of anti-cancer vegetables and has been shown to protect against breast and prostate cancer. Use it steamed or in stir-fries.”

Cottage Cheese

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Cottage cheese is full of calcium and protein. “Cottage cheese is a great source of whey protein, which helps stimulate muscle protein synthesis,” Rosenbloom tells AARP. “Athletes know this — after a workout, they often have a shake based on whey protein. But instead of doing that, eat cottage cheese."

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Eat With Others

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Eat with others whenever you can—social relationships are essential. “Friends, family and gathering socially with our community makes mealtime more enjoyable and is just as important for our mental health as what we eat is for our bodies,” geriatric specialist Ami Hall, DO, tells the Cleveland Clinic. “Invite others to join you, share stories, and connect while you eat.” And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.