Every decade of our lives feels a little different. Many of us know that in our 20s we have boundless energy even after four hours of sleep and a few margaritas, and in our 30s we need a lot more sleep (and fewer alcoholic beverages). From birth, our bodies and nutritional needs change—so it’s understandable that we need more and less of certain foods as we get older.

Certain foods can have a positive effect on our energy levels as we get older, explains Kimberly Gomer, a registered dietitian and former director of nutrition at the Pritikin Longevity Center. But diet can also play an important role in disease prevention. “The main factor in all diseases, whether it’s heart disease, cancer, diabetes, obesity or dementia, can be rooted in inflammation,” she said. “The response of this inflammation in our body seems to increase as we age, causing disease and suffering. Eating an anti-inflammatory diet and avoiding pro-inflammatory foods is the key to maintaining amazing physical and mental health as we age.

If you’re looking for a specific food that can have a positive impact on your health, the experts we spoke to recommend high-quality fatty protein, namely salmon. “Fatty fish like salmon are rich in EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are long-chain polyunsaturated omega-3 fatty acids,” explains Dr. Kevin Cooke, a board-certified general practitioner specializing in longevity medicine and brain performance. “Older adults should try to incorporate these into their diet at least twice a week to increase omega-3 intake, which supports brain health and reduces inflammation.”

Gomer added that we need protein for muscle maintenance and strength, and healthy fats for hormones and fat-soluble vitamins. “As we age, we naturally lose muscle — if we don’t use it, we lose it,” she said. “And as we age, many things can happen in our lives that make us less active and less motivated to build and maintain muscle. All of our cells, including our brain cells, need healthy fats to function. If we don’t provide them, we can get into trouble physically and cognitively.”

Edwina Clark, a state-certified nutritionist, added that if salmon isn’t your thing, other high-quality protein sources can include skinless poultry, eggs and tofu. This is especially important for people ages 65 and older.Studies show that the optimal protein intake for older adults is 1-1.2 grams (per kilogram of body weight), which is higher than the general adult recommendation of 0.8 grams per day,” she said. With that in mind, any of the foods listed may be helpful in meeting your needs.

While it makes perfect sense to eat protein and healthy fats as you age, Cooke noted that leafy greens — like kale or spinach — are also a sensible addition, especially if you don’t currently eat a lot of them. “Leafy greens are rich in lutein, zeaxanthin and other antioxidants,” he said. “They’re also a great source of B vitamins like folate, niacin, riboflavin and vitamin B6, which are important for healthy brain function.”

Clark also recommends pomegranates.”Pomegranates are a rich source of antioxidants to fight oxidative damage and contain a group of compounds called ellagitannins,” she said. “Ellagitannins are converted by gut bacteria in some people into something called urolithin A, and urolithin A was shown to counteract some of the effects of aging, including muscle loss. Pomegranates are also a rich source of fiber… and help regulate blood sugar, promote satiety, and protect against colon cancer.”

Men and women have different nutritional needs at every stage of life, including as they age. “Men generally require higher protein intake to maintain their muscle mass, which can decrease with age,” Cooke said. “They also have higher calorie needs due to their larger muscle mass and a higher metabolic rate, although these needs decrease with age. Zinc is especially important for men because it supports prostate health and immune function.”

For women, calcium and vitamin D are crucial for bone health, especially after menopause when the risk of osteoporosis increases. “Iron needs decrease after menopause, but it remains important for energy levels,” Cooke said. “Folic acid is essential for cognitive and cardiovascular health. In addition, phytoestrogens found in soy products may help relieve menopausal symptoms.”

Dietary supplements are everywhere these days, so you may be wondering if they can help you fill any nutritional gaps you may be missing. While the jury is still out on how effective supplements are, Gomer says in many cases they can’t hurt – as long as you try a nutrition-first approach.

“If a person has a known deficiency, it is always better to turn to food first because the nutrients in food are better accepted and absorbed by the body,” she said. “But sometimes a supplement is needed. This should be taken after first doing a lab test to establish a baseline and then determining the right supplement and dosage. For example, many of my patients have vitamin D deficiencies that are difficult to meet through diet alone, so a supplement can be helpful.”

Although nutrition can seem more complicated as you get older, it doesn’t have to be. You can be sure that if you eat salmon a few times a week and also have a few handfuls of leafy greens, you’ll be in pretty good shape.