As individuals age, their bodies change, and getting adequate nutrition begins to pose additional challenges. Some people may drink less water due to declining thirst, while others find food unappealing.

Nutrition plays a significant role in overall health, and packing in nutrient bang for your calorie buck becomes even more important with age. What are some of the top power foods you should be eating to promote healthy aging?

Yogurt

Yogurt — along with other forms of dairy — is a rich source of the amino acid leucine, a high-quality protein with benefits for muscle function. Calcium, which can help keep bones healthy, also is abundant in yogurt. In addition, eating yogurt regularly can reduce the chances of developing chronic inflammatory conditions.

Olive Oil

Using olive oil in your cooking may help reduce “bad” LDL cholesterol and promote levels of HDL cholesterol. Oleic acid — a monounsaturated fat — is the primary fat source in olive oil and may help decrease inflammation.

Nuts

Nuts are little nutrition powerhouses, packed with healthy omega-3 fats, protein and fiber. They also are high in calories, so consider limiting quantities to five 1-ounce servings each week. For a 1-ounce serving, you can have 12 hazelnuts, eight medium Brazil nuts, 15 pecan halves or 24 almonds.

Blueberries

Blueberries have risen to nutrition prominence for their high levels of antioxidants like vitamin C and vitamin E, which work to promote cellular health. Any berries are good for you, but blueberries deliver an especially powerful dose of nutrients.

Dietary Fiber

Dietary fiber from a wide variety of plant foods — including fruits, vegetables, whole grains, nuts and legumes — plays a significant role in digestive health. Getting sufficient fiber in your diet can help prevent or reduce constipation, and it can aid in lowering inflammation, cholesterol and blood pressure. Adequate fiber also may help reduce your risk of developing diabetes.

Tomatoes

Along with other foods with high levels of lycopene, tomatoes may help guard against both prostate and lung cancer. To maximize lycopene levels, eat heated or mashed tomatoes, which are believed to release more of this natural chemical.

Pure Water

While water does not provide significant nutrients, it’s vital for overall well-being. Getting adequate water may help with a range of health concerns, from mild headaches to constipation and fatigue.

These seven foods represent just a sampling of the many choices that can help you get the most nutrients per calorie consumed. To optimize your diet, select from a wide range of nutrient-dense foods.