Whether you're a senior yourself or you're looking out for one, as people get older, it's important to pay more attention to what they're eating. Here are 20 superfoods that seniors should eat on a regular basis thanks to their amazing health benefits.
1. Blueberries
Rich in nutrients and antioxidants that help your body fight off unwanted dangers like heart disease and cancer, blueberries are an all-around superfood for seniors. It helps that they're so tasty and easy to eat too! Just throw them in your pancakes, yogurt, or eat them on their own to get these amazing health benefits.
2. Salmon
As an excellent source of omega-3 fatty acids which are vital for heart health, salmon is the number one protein seniors should be eating. Containing tons of vitamins and nutrients, it's one way to get the best of both taste and health.
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3. Spinach
The colour green equals good health, right? Well with spinach, that's certainly the case. Packed with all the best nutrients, calcium, and vitamins that can help seniors with maintaining their bodies, it's an easy vegetable to incorporate into meals.
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4. Walnuts
Easy and yummy to snack on, walnuts are a high protein, healthy fat, full of fiber nut that you can't go wrong with. Helping seniors to maintain their heart health and cholesterol levels, you definitely should consider bringing some to your grandpa or grandma. And if they're known for having the munchies, even better!
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5. Greek Yogurt
Greek yogurt in particular is known for its amazing probiotics which are necessary for aiding and boosting gut health. It helps that it's also a good source of protein, providing seniors with an easy-to-digest way to maintain their bone health. It doubles as a delicious snack or breakfast meal when topped with some honey and fruit too.
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6. Sweet Potatoes
Whether you like it microwaved, roasted, or baked, sweet potatoes are a versatile vegetable that's as tasty as it is healthy. Full of vitamins that can benefit seniors' immune function and eye health, sweet potatoes are also known for helping with managing diabetes.
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7. Green Tea
What's easier than downing some tea for health benefits? If you're looking for a simple drink that'll boost your body and is loaded with antioxidants and nutrients, look no further than green tea. Helping seniors to reduce the risk of many diseases to be wary of like cancer and Alzheimer's, it's a good idea to grab some the next time you're at the supermarket.
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8. Quinoa
There's no higher praise in the health world than being recognized as a complete protein. What's that mean? It means it contains all nine essential amino acids, which is a lot more rare than you'd think! That's why quinoa is a super star health food. It's loaded in fiber and minerals that are great for supporting senior's with their heart and bone health!
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9. Avocado
Everyone's favourite toast partner and trendy fruit, it's nice to hear that while avocado is immensely popular, it's healthy and good for you too. It's full of healthy fats that aid in heart health and can also help with controlling blood pressure levels. Just make sure you don't eat too much - moderation is key with this one!
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10. Broccoli
Although you may have hated eating them as a kid, by the time you're an adult, hopefully you've recognized all the amazing vitamins and nutrients broccoli is able to provide your body. Not only is it great for skin health and helps with minimizing inflammation, eating this vegetable on a frequent basis can help prevent many other disease risks. Seems pretty worth it!
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11. Almonds
Walnuts aren't the only nut that are healthy for you to snack on! Almonds are just as good, providing you with loads of vitamin E which is great for boosting your immune system. Perfect for throwing on top of yogurt, oatmeal, and so much more, there are many creative ways to incorporate this nut into a senior's daily diet.
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12. Turmeric
While not exactly a food you can just eat on its own in spoonfuls, adding turmeric to your cooking can be incredibly beneficial for seniors. Full of anti-inflammatory and antioxidant properties, this spice can help older individuals with plenty of their worries. From improving bone health to boosting brain power, it's a definite must-add to any senior's diet.
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13. Beans
Love em or hate em, beans need some more recognition. With so many ways to cook them and incorporate them into your meals, you won't complain about all the protein and fiber you'll be getting from them. Especially with seniors, its benefits in maintaining muscle and managing digestive health are very important. And because you can cook them down till they're soft and mushy, you won't have to worry about it being hard to chew and swallow!
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14. Flaxseeds
Flaxseeds are little powerhouses that can do wonders for your body, especially if you're a bit older. It's quite simple to incorporate into your diet too - just take some ground up flaxseeds and add it into your oatmeal or cereal for example! As a great source of omega-3 fatty acids and other nutrients, eating this can help reduce both your cholesterol and blood sugar levels.
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15. Apples
An apple a day keeps the doctors away! Turns out there's a lot more truth to this saying than people might think. Although of course, eating a healthy and balanced diet is what keeps your body in great shape, eating apples regularly is one step in the right direction. High in both fiber and vitamin C, the benefits this fruit has on your digestive and immune systems are amazing. It's a delicious and common fruit that seniors will definitely enjoy.
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16. Garlic
What can't garlic do? Often found on many lists of superfoods people should eat regularly, it rings even more true for seniors. Because of its ability to boost the immune system and help manage blood pressure and cholesterol levels, it's a food that can give seniors the little improvement to their health they might be looking for.
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17. Oats
We've mentioned oatmeal a couple of times already throughout this article, but here it is, now making it's way on this list as its own point. Full of fiber that can help seniors manage their cholesterol levels and promote good heart health, why wouldn't you make this your go-to breakfast meal on a weekly basis?
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18. Kale
As you've probably already heard about on social media, kale is a superfood that has made its way into many smoothie, salad, and baked good recipes. That's because this vegetable is loaded in tons of vitamins, iron, and antioxidants. Eating kale can help seniors reduce the risk of many chronic diseases that become more concerning as you get older.
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19. Pomegranate
Some people might not like how much of a hassle eating pomegranate can be, but don't forget you can have it in juice form too! And it's a good idea to get over this dislike because of how good it can be for your heart. Loaded with antioxidants, there are lots of health benefits that seniors will appreciate thanks to this fruit.
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20. Chia Seeds
Let's throw one more seed onto this list. Chia seeds are unique little seeds full of omega-3 fatty acids, fiber, and protein! Helping seniors improve their heart and digestive health, it's also great if older individuals are looking for ways to maintain their muscles. Chia seeds can be fun to eat too - when soaked in soy milk or yogurt, they gain a gelatinous coating that suits parfaits and smoothie bowls very nicely.
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