Let’s be honest, we’re all looking for the secret to staying energetic, mentally sharp, and physically strong as we get older. The good news? It might already be sitting in your pantry.
While there’s no fountain of youth hiding in your fridge, the right everyday foods can genuinely support your brain and muscle health for decades to come. And when you pair them with one scientifically backed supplement, you’re setting yourself up for a healthier, more vibrant future.
Here are five foods you probably already love (and one game-changing addition) that could make all the difference.
1. Salmon: Your brain and muscle’s best friend
Think of salmon as the ultimate multitasker. Its high-quality protein helps maintain muscle mass, while those famous omega-3s support memory and cognitive function. Regularly including oily fish in your diet provides essential building blocks for both the body and brain.
Top tip: If fresh salmon feels too expensive, frozen fillets work just as well and often cost half the price. Here’s an easy salmon and rice one-pot dinner recipe to try tonight.
2. Leafy greens: The unsung heroes of your salad bowl
Your mum was onto something with those greens. Eating at least one serving (half a cup cooked or one cup raw) of leafy green vegetables every day was associated with slower decline in brain function, according to a study published in Neurology journal. Even better, people who consumed a nitrate-rich diet, predominantly from vegetables, had significantly better muscle function of their lower limbs.
Top tip: Add a handful of spinach to a morning super-green smoothie. You won’t taste it, but you’ll get all the delicious benefits.
3. Nuts: Nature’s nutritious snack
Walnuts, almonds, and cashews are excellent snack options that contain good fats, vitamin E, and plant-based protein. These play a role in maintaining cellular health, supporting memory, and fuelling muscle recovery after activity.
Top tip: Keep a small container in your handbag or desk drawer for those 3pm energy slumps. We love this make-ahead trail mix, plus you can mix and match your favourite nuts.
4. Legumes: Budget-friendly powerhouses
Whether you buy them dried or grab a tin from the supermarket, chickpeas, lentils, and beans are loaded with fibre, plant protein, and iron. These nutrients support steady energy release, making them ideal for maintaining an active lifestyle while supporting muscle health – all without breaking the bank.
Top tip: Tinned chickpeas are wonderful when roasted. They add a boost of fibre and protein to this chicken traybake.
5. Berries: Tiny fruits, huge benefits
Research suggests these plant-based foods may help slow cognitive decline thanks to their antioxidant properties. Blueberries, strawberries, and raspberries help protect cells from oxidative stress, which is important for both healthy aging and cognitive wellbeing.
Top tip: Frozen berries are just as nutritious as fresh and available year-round. Throw in a handful of raspberries or blueberries to baked treats such as muffins or brownies.
The reality about muscle loss
Here’s what most people don’t realise: Everyone loses muscle with age. Most men will lose about 30 per cent of their muscle mass during their lifetimes, while women face similar challenges, especially after menopause.
This natural process, called sarcopenia, affects everyone. But it doesn’t have to limit your quality of life.
By adopting proactive habits, such as choosing nutrient-rich foods, staying active, and considering supportive supplements, you can help maintain independence and quality of life as you age.
Where supplements can fit in
While these five foods create an excellent foundation, research shows that targeted supplementation may help address age-related muscle loss more effectively than diet alone.
Blackmores Muscle Protect Plus* combines HMB (Hydroxymethylbutyrate), with Vitamin D, calcium and zinc to support muscle and bone health. Tailored for active individuals, so you can keep doing what you love doing.
Small, consistent choices add up to big results over time. By including these five foods in your weekly shop and considering targeted supplementation, you’re not just eating well today, you’re investing in your future self.
*Always read the label and follow the directions of use.
Australians have trusted Blackmores for generations to support overall health and wellbeing. Backed by decades of expertise, Blackmores Muscle Protect supports muscle health and function, helping you stay strong and keep doing the things you love every day.
