Aging is an inevitable stage of life that everyone will experience. While some people age healthily and remain free of illnesses, others may suffer from various health issues. The quality of aging may be linked to daily dietary habits. According to research, there are five types of foods that can help people age healthily, which are worth considering.
In a report by the British version of the Huffington Post, Dr. Dawn Harper, a former host of the TV show “Embarrassing Bodies” and a family doctor, highlighted that there is no magic pill or superfood that can guarantee a healthy and long life. She emphasized that the key lies in the overall dietary pattern rather than occasional consumption of specific foods.
Nevertheless, studies have found that certain foods can contribute to healthy aging, while others may exacerbate age-related issues. When planning a balanced diet, it is beneficial to include the following categories of foods:
A study from 2013 conducted over 30 years with approximately 120,000 participants revealed that those who consumed nuts more frequently had a lower risk of premature death. Participants who ate nuts daily had a 20% lower risk of death during the study period. Regular nut consumption was also associated with longer telomeres, reduced muscle wasting risk, and better cognitive function in older adults.
Telomeres are repetitive DNA sequences at the end of chromosomes that play a role in protecting DNA and are a sign of slowed aging when longer.
Increasing the intake of fresh fruits and vegetables seems to be linked to longevity. A study from 2014 demonstrated that higher consumption of fresh fruits and vegetables was associated with a decreased risk of death, particularly from heart disease.
The bioactive compounds present in vegetables aid in maintaining cell health and slowing down the aging process. Older adults who regularly consume fruits and vegetables often report feeling happier and having stronger life purpose.
Evidence suggests that consuming oily fish rich in omega-3 fatty acids, such as mackerel, sardines, salmon, and herring, is linked to better cognitive function in later years. This diet also benefits vision, potentially helping prevent age-related macular degeneration, a disease that may cause vision loss.
The British Heart Foundation recommends consuming at least one serving (140 grams after cooking) of oily fish per week.
Fruits like plums, tomatoes, cherries, and papayas, with their deep colors due to containing lycopene, a type of carotenoid, are beneficial for health. Lycopene levels in the body decrease with age. Low intake of lycopene may be associated with an increased risk of diseases like diabetes, stroke, and prostate cancer.
In Western countries like the UK, 80% of lycopene intake comes from tomatoes. It’s worth noting that canned tomatoes have higher lycopene content than fresh tomatoes, and tomato paste contains even higher levels.
A study from 2026 suggested that extra-virgin olive oil might help maintain physical functions and alleviate pain during the aging process for those who stay physically active. This could be attributed to its healthy monounsaturated fatty acids, polyphenols with potential brain-boosting effects, and antioxidants.
Extra-virgin olive oil is the purest and most natural oil extracted directly from olives, retaining the most nutrients without any chemical additives.
In addition to including the five foods mentioned above that aid in healthy aging, it’s essential to limit the intake of two types of foods that may hinder healthy aging:
Consuming excess sugary treats is not recommended at any age. A study from 2018 suggested that increased sugar intake with aging was associated with a higher risk of frailty. This link was particularly evident in older adults who primarily consumed added sugars through processed foods.
Another study from 2024 found that consuming processed meats like sausages, bacon, ham, salami, corned beef, and pâté was associated with shorter telomeres, potentially leading to a shorter lifespan.
A study in 2025 indicated that consuming an additional serving of processed meat daily accelerated cognitive decline by 1.6 years.
The UK’s National Health Service advises reducing red and processed meat intake to 70 grams per day from the current recommendation of 90 grams, regardless of age.