Open a can of these foods before reaching for another pricey face cream.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Canned foods provide key 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 make nutritious eating simple and convenient.
Botox may help smooth wrinkles, but what if the real key to aging gracefully is hiding somewhere far less glamorous—like your pantry shelf? Surprisingly, some of the most powerful nutrients for supporting healthy aging aren’t found in pricey superfood powders or organic produce aisles. Often, they’re tucked inside humble, affordable canned foods.
These everyday staples are packed 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, influencing inflammation, energy levels and even how your skin looks over time.
To highlight just how much power lies in simple pantry choices, we asked dietitians to share five canned foods that can help you age well—proving that aging well doesn’t have to come with a luxury price tag.
1. Beets
Canned beets may not be the first food that comes to mind for healthy aging, but they’re packed with nutrients that quietly support long-term health.
Rich in antioxidants—especially betalains—and naturally occurring nitrates, beets can help combat oxidative stress and inflammation, two key contributors to heart disease and other age-related conditions. “Beets are one of the richest sources of dietary nitrates, which convert to nitric oxide in the body,” says Johannah Katz, M.A., RD, LDN. Nitric oxide supports healthy blood pressure and heart function, while also benefiting blood sugar, brain health and even athletic performance. “Clinical trials using nitrate-rich beetroot products consistently show reductions in systolic and diastolic blood pressure,” Katz adds.
Their antioxidant and anti-inflammatory properties may also protect skin from premature aging caused by sun exposure and environmental stressors.
Another bonus? These benefits don’t disappear in canned varieties, making them an easy and affordable addition to your routine. Katz recommends draining and slicing them (presliced varieties save time) and adding them to salads and grain bowls, or even blending beets into hummus for a nutrient-packed dip.
2. Legumes
Few foods check as many healthy-aging boxes as legumes, including beans, lentils and peas. “Canned legumes provide a powerful combination of plant protein, fiber, complex carbohydrates and essential minerals such as iron, magnesium and zinc,” says Kelly Burgess, M.B.A., RD, LDN.
Research shows that eating beans and other legumes supports healthy aging by reducing risk factors linked to chronic inflammation, obesity, heart disease and diabetes. “Their fiber helps regulate blood glucose and cholesterol levels while supporting digestive health and beneficial gut bacteria,” explains Burgess. “Canned foods prove that convenience and nutrition can go hand-in-hand.”
Legumes also contain phytochemicals that may help reduce low-grade inflammation and support metabolic and immune function.
Thanks to their versatility, canned legumes can be added to salads, grain bowls, soups or mashed into dips—like chickpeas or white beans blended with garlic and lemon. “For canned beans and vegetables, I usually recommend looking for low-sodium products and/or giving them a rinse,” says Katz.
3. Tomatoes
Canned tomatoes are the complete package for healthy aging. They’re rich in lycopene, beta-carotene, lutein, quercetin, vitamin C and vitamin E, nutrients linked to 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 Ellen Coghlan, M.S., RDN. Lycopene may also help protect skin from sun damage and oxidative stress, both of which contribute to premature aging. It may also support bone health by reducing inflammation linked to bone loss.
The best part? Processing tomatoes, like cooking or canning them, actually makes their lycopene easier for your body to absorb, meaning you get more of its age-supporting benefits. Coghlan suggests adding canned tomatoes to pasta sauces, chili or her favorite Shashuka for a simple, nutrient-packed weeknight meal.
4. Peaches
Canned peaches offer a naturally sweet, convenient way to support healthy aging without sacrificing nutrition. While fresh fruit often steals the spotlight, canned peaches deliver 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 cells from damage,” says Adriana Roges Wilson, M.S., RD, CDN. They also contain phytochemicals with strong antioxidant properties, helping combat oxidative stress—a major driver of aging at the cellular level.
Canned peaches provide folate and potassium as well, which support heart health, proper muscle function and red blood cell production.
Since they’re picked and preserved at peak ripeness, canned peaches offer a reliable and budget-friendly way to keep these nutrients in your diet year-round. Look for no-sugar-added peaches canned in water or their own juice rather than syrup. Wilson recommends topping yogurt or oatmeal with canned peaches or blending them into a smoothie for an easy nutrient boost.
5. Fish
Canned fish, often called tinned fish, might be one of the most underrated pantry staples for healthy aging. They’re rich in protein, which becomes especially important with age to help preserve lean muscle mass and prevent sarcopenia, the gradual loss of muscle strength and function that can affect mobility and overall health.
Fatty fish like sardines and salmon stand out for their 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, one 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% DV for calcium.
Canned tuna is another excellent option, offering protein along with selenium and vitamin B12, which provide antioxidants and brain support. A 115-gram can of tuna offers 21 grams of protein, 123% DV for B12 and 33% DV for selenium.
“When choosing tuna, opt for 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 added level of reassurance that isn’t standard across the industry.”
Katz suggests serving canned fish spooned into half an avocado for a high-protein snack or adding it to sandwiches, salads or pasta dishes for a convenient nutrient boost.
Our Expert Take
Healthy aging doesn’t have to rely on expensive supplements or “superfoods.” From beans and tomatoes to fish and fruit, canned foods deliver key nutrients that support heart and brain function, muscle maintenance, skin health and more. By stocking your pantry with these underrated staples, you can make it easier to nourish your body and promote long-term wellness at any age.
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