It’s important to eat healthfully throughout our lives, but as we get older, we might put a special emphasis on doing the right thing for our health.

Swipe through to find out what you should eat as you get older.

Fruits and Berries

Fruit and berries become especially valuable for health in older folks because they deliver nutrients that support the body systems that tend to decline with age. They protect brain function and heart health, for example, and the fiber in some fruits, like apples, helps digestion.

Nuts and Seeds

Nuts and seeds provide healthy fats, protein, fiber and important minerals that help support heart, brain and bone health. Chia seeds, flaxseeds and walnuts contain omega-3 fatty acids, which are linked to better cognitive function. Sesame seeds contain calcium, magnesium and phosphorus, which can help strengthen bones.

Beans and Lentils

Legumes provide a healthful combination of plant protein, fiber and minerals that support long-term health. They can help lower bad cholesterol and thus protect heart health. They also support healthy, consistent blood sugar levels. Folate, magnesium and potassium contribute to overall metabolic health.

Extra Virgin Olive Oil

Regular consumption of this oil, which is rich in monounsaturated fats, is associated with a lower risk of heart disease and stroke. Extra virgin olive oil also contains natural compounds called polyphenols that help combat chronic inflammation, which is linked to many age-related conditions. It can also help with brain function and nutrient absorption.

Yogurt

Yogurt is rich in calcium and often fortified with vitamin D, both of which are important for preserving bone density and reducing the risk of fractures and osteoporosis. Yogurt is also easy to eat and easy to digest. Top your yogurt with blueberries or strawberries and sunflower seeds for an extra health boost!

Soy Foods

Proteins found in soy foods such as tofu can help lower bad cholesterol, and the isoflavones found in soy can support bone density. Soy’s amino acids can help maintain muscle mass, which can decline with age.

Fish

The high omega-3 content found in fish supports heart health, reduces inflammation and joint pain and lowers dementia risk. Fish also provides vitamins and minerals that support immune system function and bone health.