Superfoods for Older Adults

The food we place on our plates plays a key role in maintaining health and aging well. Superfoods can assist older people by helping to keep their bones strong, maintain healthy cognitive function, and even prevent chronic diseases. Superfoods alone do not constitute a separate food group. Instead, superfoods are minimally processed nutrient-dense foods, the majority of which are plant-based. Superfoods typically include healthy fats, vitamins, minerals, and antioxidants. It is strongly advised to eat a variety of foods every day because no one superfood can satisfy all of an older person's nutritional needs. Here is a list of the best foods for older adults.

Dark Leafy Greens 

Dark leafy greens, such as kale and spinach, are high in carotenoid, which has been demonstrated to protect our eyes from oxidative damage. Spinach is high in A and C vitamins, which help protect the heart and regulate blood pressure. Another component contained in leafy greens is vitamin K, which has been linked to a lower risk of osteoporosis (a disease that weakens the bones). 

Green Tea

Polyphenols, which are organic chemicals with positive health effects like lowering inflammation and assisting in the fight against cancer, are abundant in green tea. It also includes a catechin known as epigallocatechin-3-gallate (EGCG), which aids in the prevention of cell damage. According to a study in The Journal of Nutritional Biochemistry, the catechin in green tea has a variety of effects on neurons and may decrease the risk of dementia. Green tea pairs well with either honey or lemon.

Blueberries

A recent study published in The American Journal of Clinical Nutrition indicated that blueberries enhance biomarkers (a measurable sign of a condition) of cardiometabolic function. Heart attacks, strokes, diabetes, insulin resistance, and non-alcoholic fatty liver disease all fall under the umbrella term of cardiometabolic health. The participants consumed between a half and a cup of blueberries daily. According to their research, blueberries lowered the risk of heart attacks by 12% to 15% for those who ate blueberries.

Blueberries are also high in antioxidants, which help protect our cells from free radical damage. They're tasty on their own. Or you may add them into desserts and smoothies. 

Salmon

Salmon is high in Omega-3 fatty acids, which can lower the risk of heart disease. You can enjoy your salmon by just seasoning it and baking it. It canbe served with green vegetables and a whole grain, such as brown rice for extra nutrients.

Nuts and Seeds

Almonds, pistachios, pecans, hazelnuts, and any other nut you can think of are high in antioxidants, fiber, and plant protein. You can eat them as snacks, in sweets and savory dishes, as long as you are not allergic. Seeds are also high in antioxidants. According to a study, chia seeds may help prevent cancer and preserve the liver and heart. Other excellent seed that are strong in inflammation-fighting omega-3 fatty acids are hemp seeds and flax seeds. Just be cautious about how much you eat. These superfoods are high in fat and calories.

Avocados

Avocados are a superfood rich in nutritious fats, antioxidants, and other nutrients that benefit the entire body. Avocados go well spread over toast, in smoothies, salads, and even desserts.

Superfoods are tasty and full of nutrients that help us stay healthy. A balanced diet that includes proteins, whole grains, and fruits or vegetables is important. We hope this article makes it easier for you to include new foods in your diet.

— Sunny Escalante