Nutrition Corner: Foods to Eat That Support Healthy Aging
Published on June 01, 2026
From the desk of the OFA Registered Dietitian: Patricia O’Neill Ricks, MPA, RDN, CDN
Foods to Eat That Support Healthy Aging and Longevity
As we all age, our bodies need more specific nutrients for longevity and positive health. Adding specific nutrients to our diet may also preserve bone health and ward off numerous age-related diseases.
1. Whole Grains - An essential carbohydrate containing Dietary Fiber, B Vitamins, Antioxidants and other nutrients essential to successful, healthy aging. Whole grains have been associated with a lower risk of cardiovascular disease and strokes.
2. Blueberries - A rich source of antioxidants and nutrients to help with brain function and slowing aging process. Blueberries rid the body of harmful FREE RADICALS lowering disease risk. The antioxidant and anti-inflammatory benefits may help gut health and insulin sensitivity.
3. Cruciferous Vegetables - Broccoli, Kale, Cauliflower are a few in the cruciferous family containing antioxidants, dietary fiber and many vitamins and minerals. Studies quoted by Very Well Publications show these vegetables have a role in higher brain function and anti-inflammatory properties.
4. Nuts, Seeds and Legumes - Packed with vitamins, minerals, protein, fiber and antioxidants. Research shows a promise in a reduction of stroke ,heart disease, blood cholesterol, and cancer as well as a slowing of age-related cognitive decline.
5. Dark Leafy Greens - a great source of antioxidants, vitamin k, iron, fiber, calcium and B vitamins. Higher intake of the leafy greens has been associated with enhanced learning and memory as well as preserving bone health.
6. Grapes - Reducing oxidative stress and inflammation with antioxidants and polyphenols that protect against heart disease, age-related muscle loss and certain types of cancer.
7. Coffee - In moderation may promote a longer life span and protection from cancers, liver and heart disease.
8. Fish - Contain Protein, Vitamin D, Omega-3 Fatty Acids and other essential nutrients associated with reduced age-related disease, dementia risk, bone health and age-related osteoporosis.
9. Foods to Limit - Refined Grains, Sugar-Sweet Beverages and Snacks, Saturated and Trans Fats, Ultra-Processed Foods, and Baked Goods.
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