3. Seafood

Fish such as tuna, trout, salmon, and cod are a great and lean source of protein, which older folks need to regain or maintain muscle. Doctors recommend shooting for up to 6 ounces of protein per day, whether it’s poultry, seafood, seeds, nuts, lean meat, or soy products.

There are multiple studies showing that older adults need to be more careful about the amount of protein they consume because their metabolism isn’t as efficient at using protein as the middle-aged crowd.

Fish is also an amazing source of vitamin B12, a nutrient that can only be found in animal foods. As you age, your body has a harder time absorbing it, so you shouldn’t skip those superfoods that contain this nutrient.

But that’s not all. Seafood is also packed with omega-3 fatty acids. According to healthcare experts, two to three servings per week lower the risk of death for most chronic diseases by around 17%.