Integrating nutrient-dense, whole red foods into patient protocols offers a practical strategy to support healthspan through evidence-based nutrition.
Integrating nutrient-dense, whole red foods into patient protocols offers a practical strategy to support healthspan through evidence-based nutrition.Healthy aging presents commonly shared challenges. Circulation tends to slow, glucose regulation weakens and muscle mass is gradually lost, as mitochondria lose efficiency and energy levels wane. Mobility may decline, while chronic low-grade inflammation adds further stress on tissues. Over time, photoaging shows on the skin, and vision becomes easily fatigued, especially in today’s digital environment. Nutrient-poor diets and declining soil quality exacerbate these changes, reducing the mineral and phytonutrient content of our foods. Phytonutrient-rich foods, such as red beetroot, mountain spinach and astaxanthin-rich algae, provide targeted support for circulation, metabolism, skin health, vision and musculoskeletal health. Each of these superfood ingredients brings unique compounds that align with the nutritional needs of aging bodies.
The missing colors of the healthspan
People are living longer, but not necessarily healthier. The key to healthy aging might rest in closing this gap. Healthspan refers to the span of years lived in good health, free from major diseases or functional decline. It is not about adding years to life but about adding life to years. Cardiometabolic decline is one of the strongest drivers of reduced healthspan, yet only 6.8% of US adults currently meet the criteria for optimal cardiometabolic health.1
As cardiometabolic concerns escalate, many Americans are also losing the vibrant colors from their plates. Given this factor, consuming nutrients derived from deeply hued foods becomes paramount to mitigating age-related dysfunction. Beneficial dietary constituents abound in color-rich foods, offering a spectrum of key micronutrients and phytochemicals that support healthy physiology as we age. Specifically, when considering the red spectrum of nutrition, more than 90% of Americans fall short of eating enough red and orange phytonutrient-rich fruits and vegetables.2 Without the kaleidoscope of micronutrients and phytochemicals that nourish the body, patients miss out on compounds that support vascular health, metabolic balance and the strength needed to stay active with age.
Red beetroot: Nitric oxide and circulation
Endothelial nitric oxide, the messenger that signals blood vessels to stay open and flexible, naturally declines with age. As levels drop, blood flow slows, blood pressure rises and recovery and stamina suffer, making it harder to stay active. Beetroot offers a clinically relevant way to support this pathway. Rich in natural nitrates, red beetroot provides the raw material the body converts into nitric oxide, helping to restore vascular function. Clinical evidence confirms this effect. Meta-analyses show beetroot intake can lower blood pressure.3
Research further highlights the role of beetroot in functional aging. One compelling study with postmenopausal women found consuming beetroot juice before exercise enhanced training outcomes, improving walking distance, aerobic capacity and recovery.4 Another study in older adults found exercise combined with beetroot juice not only improved fitness but also enhanced markers of brain neuroplasticity.5 Participants exhibited brain network patterns more similar to those of younger adults, suggesting beetroot may enhance both the neurological and physical benefits of exercise.
Beyond its nitrate content, beetroot contains a whole food matrix of compounds including betalains, polyphenols, vitamin C, potassium, folate and fiber. Together, these nutrients support circulation and protect against oxidative stress. Its vivid betacyanin pigments link it with other red foods, such as mountain spinach, extending the clinical conversation from circulation into metabolism and musculoskeletal health.
Mountain spinach: Chromium and metabolic balance
Mountain spinach, also known as red orache (Atriplex hortensis), is a striking plant with crimson foliage long valued for both its beauty and its nourishment. It is impressive in both its mineral density and its concentration of red-violet pigments. It accumulates electrolytes, magnesium and potassium from healthy soil in levels that have earned it the name “nature’s electrolyte.” These minerals contribute to hydration, recovery and performance, making this food relevant for active and older patients working to preserve multi-system function.
Mountain spinach is noteworthy for its high levels of chromium, a trace mineral that diminishes with age. Low chromium levels are often associated with reduced insulin sensitivity and impaired glucose metabolism. Both are central concerns in healthy aging. Restoring chromium is a well-known clinical strategy that supports blood sugar and metabolic balance as people age. Chromium also plays a role in how the body responds to age-related stress by supporting the production of heat shock proteins. Heat shock proteins help stabilize and repair damaged proteins in the face of stress, allowing cells to recover better after strain or exercise. As this system weakens with age, maintaining chromium intake helps meet the physical demands of aging.
Alongside its minerals, mountain spinach is rich in protein and phytonutrients, including an array of vivid betacyanins that give the leaves their deep red color. These pigments link mountain spinach with beetroot, highlighting the broader role of red foods in supporting healthy aging.
Betacyanins: Pigments for healthy aging
The vivid hues of red beetroot and mountain spinach come from betacyanins, part of the betalain family of pigments. This whole food red spectrum is not only visually striking but also biologically active, with properties that intersect with many aspects of healthy aging. Betacyanin-rich foods adorn the scientific landscape in areas of antioxidant defense, cardiovascular support, neuroprotection, glucose regulation and lipid balance.
Mechanistically, betalains appear to activate sirtuin-1, a protein regulator associated with healthy aging, atherosclerosis prevention and cardiovascular resilience. In one clinical trial, supplementation with a betalain-rich red beetroot extract for just two weeks increased sirtuin-1 levels, while reducing markers of vascular inflammation in patients with cardiovascular disease.6 In patients with osteoarthritis, it reduced knee discomfort, improved joint function and lowered inflammatory markers.7
By providing antioxidant protection and supporting both cardiovascular and musculoskeletal function, betacyanins from red foods, such as beetroot and mountain spinach,2 align with clinical strategies that help patients remain active and maintain quality of life as they age.
Astaxanthin-rich algae: A longevity species
Astaxanthin is the deep red carotenoid pigment present in whole foods, such as salmon and pink shrimp. Green algae (Haematococcus pluvialis), recognized as nature’s most concentrated source of this red pigment, accumulate astaxanthin as a survival strategy in the face of harsh environmental stress. This adaptive response generates one of the most potent lipid-soluble antioxidants known, with research indicating astaxanthin is up to 100 times more effective than vitamin E in preventing lipid peroxidation.8 Its role in protecting mitochondrial and cellular membranes from oxidative damage has been connected to positive benefits for cardiovascular, metabolic, visual, skin and musculoskeletal health.
In the realm of vision, astaxanthin can help ease eye fatigue that often emerges with age. Many older adults experience strain from reading, driving or prolonged screen use, and studies suggest astaxanthin may help maintain visual acuity, depth perception and overall comfort by supporting ocular microcirculation.
Skin health is another area where astaxanthin shows clinical relevance. Years of sun exposure leave a visible mark, with ultraviolet light thought to drive as much as 80% of age-related skin changes. In one four-month study with older women, astaxanthin supplementation helped prevent the seasonal worsening of wrinkles and dryness.9 These findings suggest astaxanthin may play a role in preserving collagen, supporting hydration and slowing the progression of visible skin aging.
Musculoskeletal health also appears to benefit from astaxanthin, particularly in older adults, where stamina and recovery naturally decline. Studies in elderly participants found supplementation combined with exercise improved walking endurance and supported muscle strength, suggesting a role for this resilience pigment in helping people stay active and strong as they age.10
Practitioners often recommend astaxanthin in the matrix of whole algae, where a spectrum of vital nutrients accompanies it. In this natural form, it represents not only a survival compound for the algae but also a food-based signal of longevity for humans.
Final thoughts: Clinical integration
You address musculoskeletal health in every patient, but long-term healthspan depends on systemic foundations. In practice, red whole foods can be served up as steady allies through the many seasons of aging, helping sedentary adults find their footing, supporting postmenopausal women through mobility challenges and sustaining older adults in their pursuit of cardiometabolic balance.
Mimi Hernandez, MS, RH(AHG), is a clinical educator for Standard Process. Her graduate research focused on natural strategies for cardiovascular inflammation, and she has been in practice for decades, specializing in vascular health and postmenopausal wellness. Hernandez is also the author of the National Geographic Herbal, where she shares her deep knowledge of traditional and modern botanical medicine.
References
- O’Hearn M, et al. Trends and disparities in cardiometabolic health among US adults, 1999-2018. J Am Coll Cardiol. 2022;80(2):138-151. https://pubmed.ncbi.nlm.nih.gov/35798448/. Accessed November 3, 2025.
- Scientific Report of the 2025 Dietary Guidelines Advisory Committee: Advisory Report to the Secretary of Health and Human Services and Secretary of Agriculture. US Department of Health and Human Services. https://www.dietaryguidelines.gov/2025-advisory-committee-report. Accessed November 3, 2025.
- Siervo M, et al. Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: A systematic review and meta-analysis. J Nutr. 2013;143(6):818-826. https://pubmed.ncbi.nlm.nih.gov/23596162/. Accessed November 3, 2025.
Carter SJ, et al. Preworkout dietary nitrate magnifies training-induced benefits to physical function in late postmenopausal women: A randomized pilot study. Am J Physiol Regul Integr Comp Physiol. 2024;327(6):R534-R542. https://pubmed.ncbi.nlm.nih.gov/39250543/. Accessed November 3, 2025.
Petrie M, et al. Beet root juice: An ergogenic aid for exercise and the aging brain. J Gerontol A Biol Sci Med Sci. 2017;72(9):1284-1289. https://pubmed.ncbi.nlm.nih.gov/28329785/. Accessed November 3, 2025.
Rahimi P, et al. Betalain- and betacyanins-rich supplements’ impacts on the PBMC SIRT 1 and LOX1 genes expression and Sirtuin-1 protein levels in coronary artery disease patients: A pilot crossover clinical trial. J. Funct. Foods. 2019;60:103401. https://www.sciencedirect.com/science/article/abs/pii/S1756464619303196/. Accessed November 3, 2025.
Pietrzkowski Z, et al. Betalain-rich red beet concentrate improves reduced knee discomfort and joint function: A double blind, placebo-controlled pilot clinical study. Nutr Diet Suppl. 2014;6:9-13 https://doi.org/10.2147/NDS.S59042. Accessed November 3, 2025.
Yamashita E. Extensive bioactivity of astaxanthin from Haematococcus pluvialis in human. Adv Exp Med Biol. 2021;1261:249-259. https://pubmed.ncbi.nlm.nih.gov/33783748/. Accessed November 3, 2025.
Tominaga K, et al. Protective effects of astaxanthin on skin deterioration. J Clin Biochem Nutr. 2017;61(1):33-39. https://pubmed.ncbi.nlm.nih.gov/28751807/. Accessed November 3, 2025.
Liu SZ, et al. Astaxanthin supplementation enhances metabolic adaptation with aerobic training in the elderly. Physiol Rep. 2021;9(11):e14887. https://pmc.ncbi.nlm.nih.gov/articles/PMC8191397/. Accessed November 3, 2025.
