Reviewed by Dietitian Kelly Plowe, M.S., RD
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Key Points
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Salmon helps preserve muscle and supports brain and heart health as we age.
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Salmon offers protein, omega-3s and vitamin D—three nutrients crucial for healthy aging.
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When shopping for salmon, canned, frozen, fresh and smoked are all smart choices.
If you’re in your 50s and beyond, you may be paying closer attention to your health and the habits that support it. While aging brings natural changes to the body, nutrition remains one of the most effective ways to support muscle mass, metabolism and cognitive function into later life.
“As we get older, our nutrition needs change, and certain nutrients become even more important for staying physically strong, cognitively sharp and energized,” says Jane Leverich, M.S., RDN. “Salmon is one of those foods that contains multiple ‘healthy aging’ nutrients.” Here’s why registered dietitians recommend salmon as the number one food for men and women over 50, along with tips on how to shop for and enjoy more of this protein- and omega-3–rich fish.
Why Salmon Is the Most Important Food for Healthy Aging
Supports Brain Health and Cognitive Function as You Age
As we age, the brain becomes more vulnerable to inflammation and structural changes that can contribute to memory loss and cognitive decline. “Salmon is packed with omega-3 fatty acids, which are one of the most brain-supportive nutrients we can eat,” says Leverich. Omega-3s play a key role in maintaining brain cell structure, supporting communication between neurons and reducing inflammation in the aging brain. These effects are especially important as natural age-related changes can impact attention, processing speed and memory over time.
“Regularly eating fatty fish like salmon is linked to a lower risk of memory loss and cognitive decline,” says Sarah Gold Anzlovar, M.S., RDN, LDN. A large review of observational studies found that higher fish consumption was associated with a significantly lower risk of cognitive impairment and decline in older adults, suggesting that regularly including fish in the diet may help preserve brain health later in life.
Helps Preserve Muscle Mass
Starting in midlife, the body naturally begins to lose muscle tissue. Research suggests adults can lose roughly 5 to 10% of muscle mass per decade after age 50. This gradual decline can affect more than just strength. Maintaining muscle mass also supports balance, blood sugar control and even brain health., Because muscle plays a central role in movement and metabolism, prioritizing enough high-quality protein becomes especially important as we age.
“A 3-ounce serving of cooked salmon contains about 20 grams of protein, which is key for preserving muscle mass as we age,” says Talia Follador, RDN. Regularly including protein-rich foods like salmon can slow age-related muscle loss, supporting strength while also benefiting your metabolism as you grow older.
Supports Heart Health
As we age, subtle changes in the function of the heart and blood vessels can affect cholesterol levels and overall cardiovascular health. That’s why nutrients that support healthy blood lipids (like your cholesterol and triglyceride levels), and help keep inflammation in check, become especially important after 50. “Salmon is not only an excellent source of protein, but it’s also one of the best sources of omega-3 fatty acids, particularly EPA and DHA, which can help improve cholesterol levels,” says Julie Cunningham, RDN, CDCES.
Eating two servings of fish per week has been linked to a lower risk of heart disease than eating little or none, with higher intakes showing even greater benefits. Omega-3 intake has also been associated with fewer heart attacks and improved long-term heart outcomes.
Supports Blood Sugar Regulation
Over time, lifestyle factors such as diet quality, physical activity levels and overall metabolic health can influence the body’s sensitivity to insulin. Hormonal changes—such as those that occur during perimenopause and after menopause—can further affect blood sugar regulation for many women, which is why balanced nutrition is especially important in midlife and beyond.
Salmon supports healthy blood sugar levels thanks to its omega-3 fatty acids and high-quality protein content. “Omega-3s play a role in insulin sensitivity, which matters because blood sugar regulation can become trickier over time, especially for peri-, menopausal or postmenopausal women,” says Follador., In addition, salmon’s protein slows digestion, promoting more stable blood sugar after and between meals. Stable blood sugar means better energy levels throughout the day.
It’s a Good Source of Vitamin D
“Vitamin D levels naturally decline as we age, yet this vitamin is crucial for bone health, immune function and overall vitality,” says Juliana Vocca, M.S., RD. About 20% of U.S. adults over 50 are deficient in vitamin D, and lower levels have been linked to poorer long-term health outcomes, highlighting the importance of maintaining adequate vitamin D as you age.
Salmon is one of the few foods that provides notable amounts of vitamin D. “A 3.5-ounce serving of salmon provides more than half the daily value for vitamin D,” shares Vocca. “Combined with selenium, salmon supports bone metabolism and immune resilience—especially crucial for those with limited sun exposure,” Vocca adds., Regularly including vitamin D–rich foods like salmon can help close common nutrient gaps and support healthier aging.
Salmon Shopping Tips
There are many types of salmon available, so choosing can be difficult. Dietitians recommend wild-caught salmon when possible. “Compared to its farm-raised counterpart, wild-caught salmon tends to have a higher omega-3 content (relative to it’s total fat content) as well as a more natural living and eating environment,” says Leverich. That said, both wild-caught and farmed salmon are nutritious options, and selecting what fits your budget and availability can make it easier to enjoy salmon regularly.
“Salmon in all forms—canned, smoked, fresh or frozen—offers similar benefits,” says Anzlovar. If you’re shopping for fresh salmon, look for fillets that are vibrant pink or orange and spring back when touched. Dull, gray or brownish tones can signal it’s past its prime. Frozen salmon is just as nutritious as fresh and can be easier on your budget, while canned salmon offers another convenient, affordable way to include salmon in meals more often.
Ways to Enjoy Salmon
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Roast, air-fry or grill it. Cooking salmon with olive oil, garlic, lemon and herbs is an easy way to bring out its natural flavor for quick weeknight meals. These methods also help keep the fish tender while creating a lightly crisp exterior.
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Marinate it. Try a savory-sweet soy-mustard marinade before cooking to boost flavor and keep salmon moist. This classic combination lets the fish’s natural taste shine while adding a depth of flavor that works well whether you roast, grill or air-fry.
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Use canned salmon. Canned salmon makes fast meals simple—try it in salmon salad, grain bowls or homemade salmon burgers for an easy boost of protein and omega-3s.
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Add smoked salmon. Smoked salmon pairs well with eggs, whole-grain toast or sandwiches, making it a flavorful option for breakfast or lunch.
Our Expert Take
Salmon delivers high-quality protein to help preserve muscle, omega-3 fatty acids that support brain and heart health, and vitamin D, one of the nutrients many adults over 50 fall short on. Together, these nutrients address some of the most common concerns associated with aging, including changes in metabolism and blood sugar control, as well as declines in strength and cognitive function. Best of all, salmon is versatile, accessible and easy to enjoy in many forms, making it a practical food to include regularly. For people looking to support long-term health after 50, adding salmon to the weekly rotation is one of the simplest nutrition moves you can make.
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