Daily essentials

Superfoods Seniors Must Have

 

Aging creates a whole range of changes and needs that seniors need to be aware of. It becomes critically important that our diet changes along with us. In order to prevent chronic diseases and maintain strong bones it’s recommended that seniors introduce superfoods as a regular part of their everyday diets. Let me give you some insight into which superfoods you should be eating and the benefits they give you.

Superfoods? What’s a Superfood?

It’s hard in today’s over connected, social media world to not have heard the term superfood. Even though we hear it all the time, do we really know what they are and what they do? One of the keys to aging well starts with what we put on our plate and eat every day. Avoiding processed foods and replacing them with superfoods should be every seniors goal. In order to avoid chronic disease and maintain healthy cognitive function, a balanced diet that is rich in superfoods should be the goal.

Superfoods contain:

• Essential vitamins and minerals
• Antioxidants
• High nutritional density

One of the most important parts of eating a balanced diet that includes superfoods is how antioxidants combat free radicals. These little rascals are natural byproducts of energy production that can wreak havoc and cause damage in our body. Antioxidant molecules can decrease or even reverse the effects these free radicals cause. These free radicals are often associated with chronic diseases such as:

• Arthritis
• Heart disease
• Cancer
• Parkinson’s disease
• Strokes

Introducing superfoods to be a “miracle solution” can be a myth and an error that many people make. It’s better to think of superfoods as a major part of a super diet. Eating one or two superfoods on top of unhealthy foods is not recommended!! That’s why pairing superfoods with a well-balanced diet is the way to go.

Superfoods for You

As some studies have discovered, superfoods that are high in antioxidants and flavonoids can help improve your immune system and reduce inflammation. They can also help prevent coronary heart disease and cancer as well as lowering the risk of lifestyle-related health conditions and help maintain a healthy weight.

Here are 5 superfoods you may want to consider include:

1. Dark leafy greens: These greens, such as kale or spinach, are high in carotenoids which offer protection from oxidative damage in the eyes. Spinach and kale, in particular, are high in Vitamin A, Vitamin C, and Vitamin K which can help protect your heart, moderate blood pressure, and help prevent osteoporosis. Leafy greens to check out are:

• Spinach
• Kale
• Arugula
• Bok Choy

2. Berries: Berries have higher levels of flavonoids which can help lower the risk of heart attacks. Some berries include amino acids, antioxidants and flavonoids and some berries to try include:

• Blueberries
• Acai berries
• Goji berries
• Cranberries

3. Cruciferous vegetables: A great source of fiber, vitamins, and cancer preventing phytochemicals, these superfoods can be extremely versatile as well as being tasty!! They can be used in soups, pasta dishes, and even by themselves with some seasoning and olive oil. They include vegetables like:

• Brussels sprouts
• Cabbage
• Turnips

4. Nuts and seeds: Packed with nutrients like plant proteins, fiber, monounsaturated fats, and antioxidants, these superfoods can help lower heart disease risk, help prevent cancer, control type II diabetes, and reduce inflammation. Instead of an unhealthy option like chips, nuts and seeds are a great alternative for snacking. Some types of nuts to try are:

• Almonds
• Pistachios
• Chia seeds
• Hazelnuts

5. Salmon and fatty fish: These superfoods are a great source of protein, which is great for retaining muscle mass in seniors, and are loaded with Omega-3 fatty acids. This can help reduce the risk of heart disease. Bake some fish with a side of cruciferous vegetable and you’re good to go!! Look out for fish such as:

• Salmon
• Tuna steak
• Mackerel
• Herring and
• Trout

Other types of superfoods you may want to introduce can include eggs, soy, garlic, avocado, plain Greek yogurt, and even wine or grapes. No single superfood provides all the nutrition you need so be sure to eat a wide variety of nutritious foods daily. Also, who wants to eat the same food every day? Variety is the spice of life!!

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