Reviewed by Dietitian Kelly Plowe, M.S., RD
If you're over 50, paying closer attention to nutrition is key for healthy aging. Dietitians highlight salmon as the number one food to eat more of due to its powerful nutrient profile that supports the body's changing needs.
"Salmon contains multiple 'healthy aging' nutrients," says Jane Leverich, M.S., RDN. It provides high-quality protein to help preserve muscle mass, which naturally declines after 50. A 3-ounce serving offers about 20 grams of protein.
The omega-3 fatty acids in salmon are vital for brain and heart health. They help reduce inflammation, support cognitive function, and improve cholesterol levels. Regular consumption is linked to a lower risk of memory decline and heart disease.
Salmon is also a significant source of vitamin D, a nutrient many older adults lack, which is crucial for bone health and immune function. A 3.5-ounce serving provides over half the daily value.
All forms of salmon—canned, frozen, fresh, or smoked—are nutritious choices. Dietitians recommend wild-caught when possible for a higher omega-3 content, but any type is beneficial. Incorporate salmon into your diet by roasting, grilling, or using canned versions in salads and bowls.
Including salmon regularly is a simple, effective nutritional strategy to support muscle strength, brain function, heart health, and overall vitality after 50.