Have you crossed the fiery fifty and want to focus on a healthy diet? Or are you planning a balanced dietary plan for your seniors and want to know more about healthy foods? This write-up is a small guide about superfoods for seniors.
The correct food eaten at the correct time is essential for your senior’s fitness and longevity. Make sure your seniors continue living happy and healthy life by consuming these superfoods. Remember, the older you and your loved ones grow, the more nutrients you require. Continue reading below to determine what superfood your seniors need to ensure they pass each second caring for their mind, body, and soul.
Our 8 Best Superfoods For Seniors
Let us lend a hand in your mission. Below are the 8 healthiest superfoods for seniors. These wholesome items will be sure to energize your senior loved ones and enable them to maintain their strengths.
Superfoods aren’t just a necessity for seniors. Even you can start including these essentials in your diet from today to make sure your senior years are rewarding for you. Act today to reap the fruits tomorrow!
Salmon is stuffed and loaded with omega-3 fatty acids. It’s one of the only fish with the highest level of Omega 3. The acids offer a wide range of benefits. It prevents cardio diseases, cancer and even ensures you don’t fall victim to dementia and Alzheimer’s.
Dementia is one of the most common diseases that people might get as they grow old. It’s caused due to brain damages. Fatty acids work to safeguard your brain and hence, reduce your chances of getting dementia.
Salmon also maintains blood pressure and reduces your body’s bad cholesterol. It even administers your triglycerides and stops them from reaching too high and posing harm to your body. Therefore, salmon is crucial for seniors- one of the best anti-aging superfoods for seniors.
The flavorful fish is a treat for seafood lovers. You can bake it with greens like asparagus and Brussels. Or, you can serve it along with whole grains like brown rice and pasta. Your seniors and even you are sure to love this nutritious superfood.
Here are some tips to get started:
- Chicken Of The Sea Premium Skinless & Boneless Pink Salmon(ASIN: B003RWVFEI)
- Wild Caught Sockeye Salmon Can(ASIN: B01M0B8ZVS)
- Safe Catch Skinless and Boneless Wild Pacific Pink Salmon Pouch, No Salt Added(ASIN: B07J6R9RMC)
Apples are loaded with iron, fiber, potassium, and vitamin C. They control your sugar levels and ensure low cholesterol levels in your body. Apples are superfoods for seniors because they reduce the chances of cancer, asthma, and cardio diseases.
An apple a day ensures healthy lungs and is even better help for weight loss and management. You must ensure that your seniors are not overweight. Obesity in seniors might cause joint and muscle pains, stressing their backbone as well.
That’s why you should include apples in your senior’s diets and see how all the fiber boosts their metabolism. Did you know that this juicy fruit offered prebiotics? Apples help your body produce more of the gut bacteria. Rest assured, though, the bacteria is beneficial for your seniors. It’s the “good bacteria” that takes care of your elder’s intestine and makes sure it works perfectly.
If your senior cannot munch on apples because of their weak teeth, that’s not something to fret about. You can squeeze fresh apple juice and include it in your elder’s tasty and nutritious breakfast.
A pro-tip for you:
If you have a medical or family history of Type 2 diabetes, then apples are vital for you. Notch up your apple consumption and reduce the chances of ever being diagnosed with Type 2 incurable diabetes!
Looking for creative recommendations to include apples in your senior’s diet? Here you go!
- Mott’s 100% Apple Juice, Original(ASIN: B00FYR4V5Y)
- Organic Apple Powder- Superfood Fruit Supplement For Juice- Raw & Vegan(ASIN: B08MBK28Z2)
- Peeled Snacks Organic Dried Fruit, Apple(ASIN: B00SCOMME8)
3. Leafy Greens
Leafy greens like spinach, arugula, kale, and cabbage are some of the best superfoods for seniors. These leafy beauties contain a high level of nutrients, including Vitamin A, C, K, fiber, antioxidants, calcium, and iron.
Vitamin K avoids blood clotting and strengthens your bones. Fiber burns fat quicker and speed up your metabolism. Calcium works to keep your gums and teeth shiny and healthy. Iron improves your body’s blood supply, ensuring each part receives the level of oxygen it needs.
There you go, do you see how crucial leafy greens are for you and your seniors? They help your seniors maintain their glowing skin, strong nails, and better eyesight. Moreover, most of the leafy greens even offer you omega-3 fatty acids. The anti-inflammation fatty acid further helps the elders avoid heart diseases and cancer.
There is a possibility that your elders don’t like leafy greens. Brussels, kale, and spinach aren’t everyone’s cup of tea. In such cases, you can sauté them with garlic and olive oil and serve them with smoked salmon or chicken. You can even include spinach in creamy wholewheat pasta and spaghetti to enhance their deliciousness.
Here are a few food items you might need for when you are preparing dishes enriched with leafy greens:
- Thick-It Purees Seasoned Spinach(ASIN: B00CMQDPB6)
- Brads Raw Kale Crnchy Naked(ASIN: B01J1XGJYC)
- Sanniti Italian Artichoke Hearts(ASIN: B08381TWKQ)
Blueberries are one of the top anti-aging superfoods for seniors. These antioxidants improve both your physical and mental wellbeing both. A sufficient and regular blueberry consumption improves your cognitive functions and prevents memory losses as you grow older.
The juicy fruit even makes your bones heal quicker. As you grow old, the calcium in your bones can decrease significantly. Blueberries avoid this from happening, and hence, your elders face lesser chances of bone fractures.
If you don’t love blueberries a lot, you don’t need to consume them in high quantity. One cup of these luscious berries is enough to supply your body with the fiber it needs. The cherry on top: blueberries contain minimal calories. This way, you won’t have to worry about your elders gaining weight due to munching on blueberries.
There are several ways you can include blueberries in your senior’s diet. You can add them to fruit salads for their breakfast or desserts. Or, you can make blueberry smoothies for your elder’s evening snack-time.
The vitamin C that these berries offer further manages your senior’s blood cell circulation and lowers your blood pressure and cholesterols. Here are some ways to include berries in the diets of your seniors:
- Kirkland: Whole Dried Blueberries(ASIN: B00IQBHZP8)
- NATIERRA Nature’s All Foods Organic Freeze-Dried Blueberries(ASIN: B009M4M6NE)
- Organic Blueberry Powder, Non-GMO, Raw, Vegan(ASIN: B093FXBGX5)
5. Green Tea
Green Tea is another superfood that ensures your elder’s longevity and mental fitness. As you grow old, your metabolism usually starts slowing down. However, drinking the liquid every day ensures that you improve your metabolism and burn fat quicker.
Adding green tea to your senior’s everyday diet strengthens their immunity system. The tea acts as a preventer of many illnesses. Its medical attributes include safety from cardio diseases, diabetes, and asthma. The beverage also offers an exceptional anti-inflammation property that avoids swelling on your face and even saves you from certain cancers.
Green tea is also essential for your mental therapy. Its therapeutic advantages make it the liquid you must drink after and during your meditation, after all. A punctual green tea intake soothes your mind and soul and is a great cure for depression and overall de-stressing your body.
The older you grow, the more child-like you tend to become. Seniors can feel more irritated, depressed, and stressed compared to others. But do you want to preserve your elder’s memories and encourage them to feel positive emotions? Add green tea to their dietary plan and experience the difference! The liquid is quick to refresh your elder’s mind and supply their body with instant relaxation.
Here are some green tea-based foods you can buy for your seniors:
- Davidson’s Tea Bulk, Gunpowder Green(ASIN: B000SATIFA)
- The Republic Of Tea Lean Green SuperGreen Tea, Matcha And Garcinia Cambogia Tea Blend(ASIN: B01CF2G9O6)
- FullChea- Longjing Tea- Dragonwell Tea- Chinese Green Tea Loose Leaf(ASIN: B08592WWTZ)
You may have heard people saying that nuts are important for your heart. Why, though? For starters, nuts boost your body with omega-3 fatty acids. Almonds, walnuts, peanuts, and cashews are some of the healthiest snacks for seniors and youngsters.
Walnuts are one of the greatest sources of omega-3 fatty acids. A few walnuts each day are more than enough to meet your body’s daily requirement of fatty acids.
Nuts save you from arthritis, cancer, and heart diseases. They also lower your bad cholesterol and improve your blood pressure as well. Eating nuts even reduces your senior’s risk of dying because of respiratory diseases.
Nuts like hazelnuts and pistachios supply your body with good fats while remaining cholesterol-free. That way, your senior can munch on the mixed nuts as a light evening snack without worrying about their cholesterols.
Almonds are exceptional at improving brain functions and preventing memory losses. That’s why you must ensure that your elder eats a handful of almonds each day.
Although the superfood is loaded with protein and fiber, you must ensure that your elder doesn’t consume them in high quantity. Good fats are vital for your elders, yes, but they are fats, nonetheless. Therefore, a small handful of mixed nuts is an optimal quantity that offers your elders all the nutrition without disrupting their health.
Here are some nutty recommendations for your seniors:
- Fisher Snack Oven-roastedNever Fried, Mixed Nuts With Peanuts (ASIN: B089M13G4D)
- Blue Diamond Almonds Smokehouse Flavored Snack Nuts(ASIN: B07NFQH21P)
- Bulk Nuts, Pecan Halves(ASIN: B001KWGTWA)
Fresh carrots and carrot juice are the best organic superfoods for seniors. The vegetable is filled with Vitamin A, C, E, and zinc. These nutrients improve your eyesight and reduce the risks of Alzheimer’s. Old age exposes your body to numerous dangers and illnesses. Permanent losing of eyesight is one of them. Regular carrot consumption avoids that.
Carrots are excellent for quick energy. They rejuvenate your elders and save their hearts from major diseases and high blood pressure. Carrots improve blood circulation around your body, ensuring that every part, from head to toe, receives its required level of oxygen.
Carrots are also much more effective than other healthy superfoods. For instance, a small proportion of carrots offers the same nutrients as the high consumption of leafy greens. The bonus: this crispy vegetable supports weight loss. Carrots are low-calory vegetables that satisfy your hunger quicker. Half a cup of carrots is all you need to fill your stomach better than half a cup of other vegetables.
Here are some recommendations to ensure your seniors meet their required carrot intake:
- Lakewood Organic PURE Carrot Juice(ASIN: B001LNZG9U)
- Del Monte Sliced Carrots(ASIN: B00KPW6DA4)
- Frontier Co-op Carrot Powder, Certified Organic, Kosher, Non-Irradiated(ASIN: B000WR2GM6)
8. Dark Chocolate
Let’s end the list of top superfoods for seniors with a sweet note. Did you think that once you grow old, you aren’t allowed sweet delicacies anymore? You thought wrong. Dark chocolate is a healthy superfood that is amazing for your immune system.
Dark chocolate is amazing for blood thinning and blood circulation. It prevents clotting in your blood and hence, lowers the risks of heart strokes.
Don’t go overboard with it, though. A small quantity as your elder’s dessert is more than enough. In addition, as you buy dark chocolate, don’t forget to check its cocoa ratio. The bar of healthy dark chocolate for your seniors must contain at least 70% of cocoa.
That’s why milk and white chocolates are unhealthy and hazardous for your body because they have high sugar and low cocoa content.
Are you searching to buy dark chocolates for your elders? Here are some suggestions you can consider:
- Trader Joe’s Belgian Dark Chocolate Bars(ASIN: B0796JL27F)
- Bouchard Premium Belgian Dark Chocolate With 72% Cacao(ASIN: B08HNGTZYB)
- Swiss Delice Dark Chocolate Squares- 72% Chocolate Noir(ASIN: B00BPXREFA)
Our Final Thoughts
Now that you know the best superfoods for seniors include them in your next grocery shopping list. All of these 8 superfoods mentioned above are nutritious that boost your elder’s immunity and slow their aging. Improve your senior’s neuro and psychical health both. The superfoods we discussed above are sure to offer astounding results.
Apart from seniors, you can also start consuming these superfoods today to ensure your prosperous senior years. If your mind, body, and soul are all content and at peace, there’s nothing more you can wish for as you enter your senior years.
Good luck in nurturing your seniors!