5 canned foods that can help you age better

Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT

Key words

• Canned foods provide important nutrients for heart, brain, muscle and skin health.

• Beans, tomatoes, fish, peaches and beets support healthy aging for any budget.

• Stocking your pantry with these staples makes nutritious meals simple and easy.

Botox can help with soft underarms, but what if the real key to boldness is hiding in an interesting place — like your pantry shelf? Surprisingly, some of the most powerful nutrients to support healthy aging are not found in expensive superfood powders or organic products. Often, they stick to humble, cheap canned foods.

These daily staples are loaded with key compounds like antioxidants, fiber and omega-3s that support everything from skin health to heart function. Diet plays a central role in how we age, inflammation, energy levels and even how your skin looks over time.

To illustrate just how much power lies in simple pantry choices, we asked dietitians to share five canned foods that can help you age better—proving that aging doesn’t come with a luxury price tag.

1. Beet

Canned beets may not be the first food that comes to mind for healthy aging, but they are packed with nutrients that quietly support long-term health.

Rich in antioxidants—especially betalains—and naturally occurring nitrates, beets can help fight oxidative stress and inflammation, two key contributors to heart disease and other age-related conditions. “Beets are the richest source of dietary nitrate, which converts into nitric oxide in the body,” says Johanna Katz, MA, RD, LDN. Nitric oxide supports healthy blood pressure and heart function, while also benefiting blood sugar, mental health, and even athletic performance. “Clinical trials using nitrate-rich beetroot products have consistently shown reductions in systolic and diastolic blood pressure,” adds Katz.

Their antioxidant and anti-inflammatory properties can protect the skin from premature aging caused by sun exposure and environmental stressors.

Another bonus? These benefits are not lost in the canned variety, making it a convenient and inexpensive addition to your daily life. Katz recommends drying and chopping them (the canned variety saves time) and adding them to salads and grain bowls, or even mixing beets into hummus for a nutrient-dense dip.

2. Grain

Few foods include beans, lentils, and peas, including healthy aging boxes. “Canned beans provide a powerful combination of plant protein, fiber, complex carbohydrates and essential minerals such as iron, magnesium and zinc,” says Kelly Burgess, MBA, RD, LDN.

Research shows that eating beans and other legumes helps promote healthy aging by reducing risk factors for chronic inflammation, obesity, heart disease, and diabetes. “Their fiber helps regulate blood glucose and cholesterol levels while supporting digestive health and beneficial gut bacteria,” Burgess explains. “Canned foods prove that convenience and nutrition can go hand in hand.”

Beans also contain phytochemicals that may help reduce low-grade inflammation and support metabolic and immune function.

Because of their versatility, canned beans can be added to salads, grain bowls, soups, or dipped in dips—like chickpeas or white beans mixed with garlic and lemon. “For beans and vegetables, I usually recommend looking for low-sodium products and/or washing them,” says Katz.

3. Tomatoes

Canned tomatoes are a complete package for healthy aging. They are rich in lycopene, beta-carotene, lutein, quercetin, vitamin C and vitamin E, nutrients associated with antioxidant and anti-inflammatory benefits that support heart, brain, eye, immune and skin health.

“Canned tomatoes are a great source of lycopene, an antioxidant linked to heart health and reduced risk of certain cancers,” says Alan Coughlan, MS, RDN. Lycopene may also help protect the skin from sun damage and oxidative stress, both of which contribute to premature aging. It may also help with bone health by reducing inflammation associated with bone loss.

The best part? Processing tomatoes, such as cooking or canning, actually makes their lycopene easier for your body to absorb, meaning you get its age-supporting benefits. Coughlan suggests adding canned tomatoes to pasta sauces, chili or her favorite shashuka for a simple, nutrient-dense weeknight dinner.

4. Pitch

Canned peaches offer a naturally sweet, easy way to support healthy aging without sacrificing nutrition. While fresh fruit often steals the limelight, canned skins offer many of the same essential vitamins and antioxidants in a more affordable, shelf-stable form.

“They’re a good source of key nutrients like vitamin A, which supports vision and immune health, as well as vitamin C, an antioxidant that helps protect against cell damage,” says Adriana Rogis-Wilson, MS, RD, CDN. They also contain phytochemicals with powerful antioxidant properties, helping to fight oxidative stress – a major driver of aging at the cellular level.

Condensed potassium also provides folate and potassium, which support heart health, proper muscle function and red blood cell production.

Since they are picked and preserved at peak ripeness, canned beans offer a reliable and budget-friendly way to keep these nutrients in your diet year-round. Look for no-sugar-added drinks canned in water or their own juice instead of syrup. Wilson recommends eating yogurt or buttermilk with frozen yogurt or mixing it into smoothies for an easy nutritional boost.

5. Fish

Canned fish, often called canned fish, can be one of the most underrated pantry staples for healthy aging. They are rich in protein, which becomes especially important with age to help maintain muscle mass and prevent sarcopenia, the gradual loss of muscle strength and function that can affect mobility and general health.

Fatty fish such as sardines and salmon contain omega-3 fatty acids, high-quality protein, calcium and vitamin D – all nutrients that support bone, joint and muscle health as we age. For example, a 115-gram can of salmon provides 28 grams of protein, 400 milligrams of omega-3s, 81% of the daily value for vitamin D and 5% for calcium.

Canned tuna is another great choice, offering protein with selenium and vitamin B12, which provides antioxidants and brain support. A 115-gram can of tuna provides 21 grams of protein, 123% DV for B12 and 33% DV for selenium.

“When choosing tuna, choose the light or skipjack varieties, which are naturally lower in mercury than albacore,” says Katz. “Brands like Safe Catch test every fish for mercury, offering an extra level of assurance that’s not standard across the industry.”

Katz recommends serving fish fillets over half an avocado for a high-protein snack or adding them to sandwiches, salads or pasta dishes for a healthy nutritional boost.

According to our experts

Healthy aging doesn’t have to rely on expensive supplements or “superfoods.” From beans and tomatoes to fish and fruit, canned foods provide key nutrients that support heart and brain function, muscle maintenance, skin health and more. By stocking your pantry with these understated staples, you can make it easier to nourish your body and promote long-term health at any age.

Read the original article on EatingWell