A balanced diet is important at any age, but as you enter older adulthood certain factors can make what you eat even more crucial

We all know the basics of a balanced diet but not everyone is aware that our requirements change with age.

“In our sixties, our bodies experience gradual shifts in metabolism, muscle mass, hormone levels, and how we process nutrients,” explains Sarah Berry, professor of nutritional sciences at King’s College London and chief scientist at Zoe. “This makes diet especially important for protecting long-term health.” While there’s no single “superfood”, there are some foods that are worth consuming regularly based on scientific evidence. Here are a few foods to have on your daily or weekly rotation.

Tinned sardines to boost brain and bones 

Nutritionally speaking, the humble tin of sardines “ticks every box,” according to nutritionist and menopause specialist Charlotte Hunter. “They’re one of the best food sources of omega-3 fatty acids (EPA and DHA) – essential for maintaining brain function – and also provide calcium and vitamin D, which are crucial for maintaining bone density after menopause and reducing fracture risk.” She points to a 2016 review published in Osteoporosis International which highlights small fish as an effective way to support bone health in older adults.

“They’re also a convenient, affordable and sustainable option,” Hunter adds. The NHS recommends eating two portions of fish per week, including one oily fish. Have them on wholemeal toast for a satisfying breakfast, in salads or with steamed vegetables, she suggests.

Chickpeas to promote good gut health

Beans and pulses are a great source of fibre and it is a good idea to factor them into your diet several times a week if not every day at any age. But between 60 to 65, there are fundamental shifts in the gut microbiome, explains Sammie Gill, registered dietitian and British Dietetic Association (BDA) spokesperson.

Research shows these changes are associated with decreases in the production of beneficial short chain fatty acids (SCFAs), increases in gut permeability and subsequent systemic inflammation which may contribute to the development of age-related health conditions,” she says. Cheap and cheerful chickpeas are high in fermentable fibres, such as prebiotics and resistant starch, “which studies show act as ‘food’ for your gut microbiome”.

Following a fibre-rich diet was shown to reduce the risk of heart disease, stroke, type 2 diabetes and colon cancer by 16-24 per cent in one landmark study, Gill adds. “Chickpeas are also an excellent source of protein – around 10g per half can. They are packed with zinc, iron, folate, and copper, which play key roles in supporting immune function.”

Add them to soups, salads, pastas and stews, blend them up to make hummus or roast them for a crunchy snack.

Leafy greens to help protect your eyes 

Spinach and kale, and other leafy greens are rich in vitamin C and plant compounds called lutein and zeaxanthin, explains registered dietitian Helen Bond.

“These plant pigments are found in high concentrations in the macula of the eye and are thought to play an important role in counteracting the effects of damaging free radicals and protecting our eyes from age-related macular degeneration (AMD) or slowing its progression, a major cause of blindness for people aged 50 and over,” she says. “We cannot make lutein and zeaxanthin, so they have to be eaten.” Bond recommends eating leafy greens most days.

Berries to stave off cognitive decline

Berries, including blueberries, raspberries and blackberries, are rich in anthocyanins, a type of flavonoid with potent antioxidant and anti-inflammatory properties, explains Hunter.

“These compounds help reduce oxidative stress in the brain and blood vessels, supporting memory and slowing cognitive decline,” she says, pointing to a long-term observational study that found that women with the highest berry intake experienced a slower rate of cognitive ageing by up to 2.5 years. “Berries also have a low glycaemic load, making them a wise choice for blood sugar balance.” Add berries to smoothies, granola or Greek yoghurt.

Walnuts to benefit your brain and heart

“Walnuts contain a great combination of nutrients which support cognitive function, potentially improving brain function and slowing cognitive decline as we age,” says Bond. “They are the only tree nut to provide an excellent source of plant-based omega-3 (alpha-linolenic acid, or ALA), which has been researched to support cognitive function, such as reaction time, task-switching and memory recall.” A daily handful of walnuts (around 30g) will benefit your brain and heart.

Given the risk of developing heart disease increases significantly from age 60 onwards, there’s more reason to eat walnuts. Thanks to their unique healthy fat profile, “regular consumption is associated with cardiovascular benefits, including cholesterol-lowering effects, improvements in blood pressure, as well as reduced vascular inflammation”, offers Gill.

“Walnuts contain the highest concentrations of polyphenols compared with other tree nuts. Polyphenols are linked with potent anti-inflammatory effects which may help counteract the increases in inflammation associated with ageing (‘inflammaging’).” They also contain vitamins and minerals such as folate, vitamin E, magnesium, and potassium. Add them to salads, homemade snack bars and granolas, Bond advises.

Extra-virgin olive oil to help heart health 

A staple of the Mediterranean diet – which is consistently linked to better health outcomes, particularly cardiovascular health, in older adults – olive oil is rich in monounsaturated fats, particularly oleic acid, “which helps lower LDL cholesterol and support vascular health,” Hunter explains. “It also contains polyphenols, such as hydroxytyrosol, which have anti-inflammatory and antioxidant effects.

“For anyone over 60, using olive oil daily, ideally in its raw or minimally processed form, is a simple yet effective step with measurable health benefits,” she says. Drizzle on soups, salads, stir-fries and even porridge!”

Greek yogurt to increase bone density 

Age-related changes in bone structure and composition are associated with decreased bone mass and density and an increased risk of osteoporosis, osteoarthritis, and fractures, explains Gill. “Greek yoghurt contains several important nutrients that are essential for maintaining bone health, including protein, calcium, magnesium and phosphorus. It is also typically higher in protein compared with regular yoghurt – around 10g per 100ml,” she says.

“You need to be more aware of protein as you get older because muscle mass decreases 3-8 per cent per decade of life after 30 years old, accelerating after the age of 60. In studies, higher yoghurt intake has been associated with increased bone mineral density and a lower risk of osteoporosis among older adults.” Opt for plain, unsweetened versions, use as a topping instead of custard or creme fraiche or substitute for creamy dips, she suggests.

Wholegrain bread to aid digestion

Most people aren’t getting enough fibre in their diets – the average daily intake in the UK sits at around 18g per day compared to the recommended 30g – highlights Dr Oliver Shannon, lecturer in nutrition and ageing at Newcastle University: “As a nation of bread eaters, one simple way to boost fibre intake is to replace refined white bread with wholegrain bread. This could have various benefits for older adults, including improving heart health and digestion.”

Kimchi to balance your microbiome

Shannon adds that as we grow older, we can experience imbalances in the gut microbiome, known as ‘dysbiosis.’ “Regularly consuming fermented foods like kimchi, kefir, and kombucha could help shape the gut microbiome by providing live microorganisms (probiotics) and their metabolites.

“This can benefit various aspects of health, especially gut health. If Kimchi isn’t to your taste, natural yoghurt is a more common fermented food in the UK, which can be a great source of live microorganisms.” Many health experts recommend aiming to eat at least one fermented food per day.