Best Superfoods for Seniors

While everyone benefits from eating a healthy diet, it is even more important for children and seniors. In terms of seniors, doctors explain their need for more calories declines so the foods they do consume each day need to consist of the healthiest foods to help maintain strength, bone mass and cognitive function. Targeted foods can help stave off medical conditions such osteoporosis and age-related muscle mass loss from sarcopenia.

Getting the essential vitamins and minerals you need from food that doesn’t include excessive calories, sugar, fat and preservatives can be challenging. This is where focusing on foods especially high in nutrients is a great way to maintain your health and weight. Experts say while there is no scientifically agreed definition for “superfoods,” they are generally considered to be essential functional foods that are nutritionally dense.

One of the food groups known as superfoods is dark, leafy vegetables. High in antioxidants, they help remove free radicals from our body (unstable molecules that can build up in cells and cause damage to other cells). Another superfood is Brussel sprouts, which is from the cruciferous family of vegetables that includes broccoli and cauliflower, which are also good examples of nutrient dense foods. All are high in fiber and contain a number of minerals such folate as well as vitamin C and vitamin K.

Berries are superfoods that contain antioxidants and polyphenols, which are compounds typically found in plant-based foods. Blueberries contain high levels of vitamins C and K; along with phytochemicals and antioxidants to help promote bone and brain health (studies have found blueberries may reduce the risk of age-related memory decline). Strawberries are among the 20 highest antioxidant fruits and a good source of manganese and potassium; and eight strawberries provide more vitamin C than an orange. They also contain minerals including calcium, iron, and folate along with antioxidants called anthocyanins.

Salmon and other fatty fish like tuna and sardines are considered superfoods as they too are high in omega-3 fatty acids, which can help decrease your risk for heart disease. They also contain a high amount of protein, essential for maintaining muscle mass and strength.

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