Everyone deserves the opportunity to live a long, healthy, and fulfilling life. The foods we eat play an important role in both how long we live and how well we live.
Medical experts and researchers are now focusing on the concept of “healthspan”- the years we spend healthy, active, and able to enjoy meaningful activities. While lifespan measures the total number of years we live, healthspan focuses on the quality of those years. Healthy habits such as regular physical activity, eating a variety of minimally processed foods, maintaining robust social connections, and prioritizing sleep can support both.
Dietary Patterns for Healthy Aging
Scientists have spent decades studying the lifestyles and eating habits of people around the world who experience long, healthy lives. Some of the most researched dietary patterns focus on the traditional diets of specific geographical areas: the Mediterranean, Okinawa, Japan, and Scandinavia. However, you don't need to stick to any specific cultural cuisine to experience their benefits.
A 2025 research review examined the dietary patterns most associated with longevity and healthy aging. The authors conclude that high intake of plant-based and unprocessed foods- Fruits, vegetables, whole grains, beans, lentils, nuts, seeds- along with moderating your protein and fat intake, support overall health and increase healthspan.
Despite what food and drink advertisements might claim, there is no single "superfood", supplement, or secret ingredient that promotes healthy aging. Instead, the greatest benefits come from consistently choosing nourishing foods most of the time. It may sound simple, but building these habits over months and years has a much greater impact than adding in an expensive “functional beverage” or meal-replacement powder.
Healthy eating also includes flexibility. Sharing a favorite meal with family, celebrating a special occasion with dessert, or enjoying a meal out with friends can be part of a balanced lifestyle. In fact, engaging in these activities can reduce stress and build social connections- which are also vital components of overall well-being. This idea is summed up with the phrase, "pattern over plate." In other words, what you eat consistently matters far more than any single meal or snack.
Healthy Body, Healthy Brain
Supporting brain health is an important part of healthy aging. Along with staying physically active, getting quality sleep, managing chronic health conditions, and engaging in lifelong learning, certain nutrients have been associated with healthy cognitive function.
Omega-3 Fatty Acids
Found in fatty fish, algae, walnuts, flaxseed, and chia seeds, omega-3 fats support brain health throughout life. Research suggests they may help maintain cognitive function with aging and may also benefit people living with certain mood disorders or recovering from traumatic brain injury.
Flavonoids
Flavonoids are naturally occurring plant compounds with antioxidant and anti-inflammatory properties. As discussed in last month's blog, these compounds may support cognitive health, particularly when combined with regular physical activity. Foods rich in flavonoids include berries, citrus fruits, cocoa, green tea, apples, and onions.
B Vitamins
Vitamins B6, B12, and folate play important roles in brain function and healthy nerve cells. They may help support memory, particularly in people who have low levels of these vitamins. Good food sources include leafy greens, beans, fortified cereals, dairy products, eggs, fish, and lean meats.
Vitamins D and E
Vitamin D and vitamin E both contribute to healthy brain function. Vitamin E is found in foods such as almonds, sunflower seeds, avocados, and other nuts and seeds. Vitamin D is produced when the skin is exposed to sunlight and is also found in fortified foods and some types of fish.
For people who don’t spend much time outside, vitamin D supplements can maintain healthy blood levels. However, because vitamins D and E are fat-soluble, high-dose supplements can build up in the body and may cause harm. Before starting a supplement, talk with your healthcare provider to determine what is right for you.
Changing nutrient needs
As bodies change over the years, so do nutrient requirements. In general, people over 60 require fewer calories than they did in earlier years. There are also specific nutrients that people may become deficient in as the appetite shifts. Together, this means that the foods older adults do eat need to focus on being “nutrient dense”-with higher concentrations of vitamins and minerals. Make every bite count towards your health by keeping these nutrients in mind:
Weight bearing exercise, protein and calcium to Maintain muscle and bone mass.
Muscle mass can deteriorate with age, and osteoporosis (bone loss) is also a concern for women in menopause and older men. Weight bearing exercise, protein and calcium are essential to reduce risk of fractures and maintain strength. Lifting light weights, using resistance bands and walking are examples of low-impact weight-bearing exercise.
Include protein-rich foods- such as beans, soy products, meat and eggs- at each meal. Calcium supports key processes such as bone health, muscle function, hormone secretion, and nerve transmission. Some estimates show that two-thirds or older adults may be deficient. Food such as tofu, leafy greens, and dairy or fortified non-dairy milks contain the most calcium. We also need vitamin D to help absorb calcium. Some supplements contain both calcium and vitamin D, so talk to your doctor to see what they recommend.
Fiber to improve digestion and lower disease risk.
Found in most fruits, vegetables, whole grains, and legumes (beans, peas, and lentils), fiber is a key nutrient for all older adults to maintain proper digestion. This prevents gut discomfort caused by gas, bloating, and cramping. Fiber also is essential to feed the beneficial bacteria that live in our digestive tract. Eat a variety of fruits and vegetables and choose whole grains such as brown rice, whole-wheat, and oats.
Vitamin B12 for proper metabolism
As bodies age, they are less able to absorb vitamin B12, and some medications can further reduce absorption. Because of this, older adults should seek out foods fortified with B12 or focus on seafood, meat, dairy and eggs. If you follow a plant-based diet, include fortified nutritional yeast, breakfast cereal or a B12 supplement
Living Your Best, and Longest, Life
Healthy aging isn't about following a perfect diet, exercise regimen, or supplement plan. You will feel your best when you find activities, people, and places that bring you joy and peace. Lifespan- and healthspan- depend on building sustainable habits that nourish your body, support your brain, and help fill your soul.
Spend time with people you love. Discover nutritious foods and mindful movement that support your changing body.
Every meal is an opportunity to care for your health, and small, consistent choices can make a meaningful difference over time.
Sources
Fatima, G et al. Dietary Patterns for Health-Span and Longevity: A Comprehensive Review of Nutritional Strategies Promoting Lifelong Wellness. Applied Sciences. 2025. https://www.mdpi.com/2076-3417/15/22/12013
Gómez-Pinilla F. Brain foods: the effects of nutrients on brain function. Nat Rev Neurosci. 2008. https://pmc.ncbi.nlm.nih.gov/articles/PMC2805706/
Harvard TH Chan, School of Public Health staff writer. No one-size-fits-all diet for improving longevity. News: Chronic Diseases. 2024. https://hsph.harvard.edu/news/diet-longevity-whole-foods/
Lewine, HE. Lifespan vs. Healthspan: Why How You Age Matters More Than How Long You Live. Harvard Health Publishing. 2026. https://www.health.harvard.edu/healthy-aging-and-longevity