Staying healthy matters at any age, but many doctors say it becomes especially important after 50, when the body’s defenses can lose some of their sharpness. Allergist and immunologist Dr. Brian Greenberg explains that the immune system can become slower and less effective at responding to infections, a shift often described as immunosenescence. At the same time, chronic low-grade inflammation may rise, which can leave people feeling more vulnerable and slower to bounce back. That’s why small, consistent food choices can feel like a practical form of support, not a quick fix.
One food that specialists repeatedly highlight is fatty fish. According to Dr. Amanda Salih, an allergist and immunologist at Rush University Medical Center, options like wild salmon, sardines, mackerel, and trout offer a nutrient mix that can be especially useful with age. She points to naturally occurring vitamin D, vitamin B12, and selenium, along with other micronutrients linked to immune function. It’s an easy swap that can fit into everyday meals without turning dinner into a wellness project.
The benefits are not only about vitamins and minerals. Dr. Salih also notes that omega-3 fatty acids, particularly DHA and EPA, have anti-inflammatory properties, which is a big reason fatty fish keeps showing up in these conversations. Protein matters here too, because immune cells, antibodies, and the signaling molecules that help coordinate immune responses are built from protein. In other words, a fish dinner is not just a “healthy fat” moment, it can also help meet basic building blocks the body relies on.
How often you eat fatty fish and how you cook it can make a difference. Immunologist Dr. Amiirah Aujnarain says adults are generally advised to have fatty fish two to three times per week, with a serving around 85 to 115 grams. She also recommends skipping deep-frying and choosing methods like baking, grilling, or using an air fryer to keep the meal lighter while preserving nutritional value. Think salmon with roasted vegetables, sardines tossed into a pasta, or trout with a simple salad on the side.
Fatty fish is not the only item doctors mention when talking about immunity after 50. Dr. Greenberg highlights fermented foods such as sauerkraut, fermented vegetables, and kimchi, noting that much of the body’s immune activity is closely tied to the gut. Dr. Mohammad Younus, an allergist and immunologist at Hackensack University Medical Center, adds that leafy greens can also play a role because their antioxidants help the body fight oxidative stress that may damage immune cells.
Food is just one part of the bigger picture. Dr. Salih emphasizes that sleep, regular movement, stress reduction, and staying up to date on vaccinations all belong in the same conversation about supporting the immune system. The goal is not perfection, but a routine that feels realistic enough to keep.
Would you be willing to add fatty fish to your weekly rotation, and what’s your favorite way to cook it? Share your thoughts in the comments.
