Superfoods for Seniors | What You Should Know

Last Updated: 30.05.23


Superfoods are foods which are mostly plant-based but can also include dairy and fish, which are thought to be nutritionally dense and good for the health of a senior. In addition to boosting the overall health, many superfoods can also enhance mental stability and cognitive abilities, making them a perfect fit for people that look to slow down some of the effects of aging.

The list of superfoods is very vast, and not all of them are a good fit for the elderly, which is why we have taken the time to compile the diverse list below which will go through some of the tastiest and healthiest superfoods seniors should try, depending on their preferences and nutritional needs.


Heart disease is very common among seniors and while taking quality blood pressure lowering supplements can help, one of the ways in which you can reduce the risk of heart diseases is to eat enough monounsaturated fats which are present in high quantities in avocados.

Apart from helping with heart disease and high blood pressure, this superfood can also help reduce the risk of strokes and kidney failure. A single cup of sliced avocado can contain up to 14 grams of monounsaturated fat.

In addition to these precious fats, fresh avocado also contain high levels of omega-3 fatty acids, potassium, folate, and beta-carotene. This makes avocados a great addition to the daily meals of seniors who are trying to put on weight healthily.

If you’re looking to boost your diet with foods that can protect your eyes, besides the quality macular degeneration vitamins you already use, avocado includes carotenoids lutein and zeaxanthin which can be very beneficial to the health of your eyes.

Studies have also shown that carotenoids lutein and zeaxanthin can reduce the risk of cataracts and macular degeneration quite drastically, both being conditions that are common in seniors and older adults.


Blueberries and mixed nuts

When looking for a sweet treat, blueberries are a great choice because even though they contain relatively high amounts of sugar, they also contain a wide array of antioxidants. The antioxidants can neutralize excess free radicals in the body which could otherwise contribute to the development of cancer.

What’s more, just one serving of blueberries contains approximately 25% of the daily required amount of vitamin C, as well as almost 4 grams of fiber. Blueberries are also quite versatile fruits that can be added to a wide variety of dishes that range from summertime salads to breakfast smoothies.

While we’re still speaking about treats, mixed nuts are a great choice when feeling peckish. Instead of going for some crackers, chips, or muffins, you can instead stock out the kitchen with a healthier, and some might argue tastier, alternative in the form of a mix of nuts and dried fruits.

These foods are generally very high in antioxidants, omegas, vitamins, and minerals. Why use your senior multivitamin supplements, when you can get everything that your body needs from superfoods? Nuts and dried fruits also do a great job at quenching your craving for something sweet. When you want to eat something sweet, a handful of nuts should make you feel fully satisfied.

What’s more, as long as you limit yourself to the recommended handful per day, nuts can also help reduce inflammation, prevent strokes and heart attacks, help with weight loss, and give the digestive system a boost.

Broccoli and sweet potato

For seniors, vegetables are essential, and there are a few which can fall into the category of superfoods. Among all of them, very few are better for seniors than broccoli. Numerous studies have shown that this vegetable can lower the risk of heart disease, osteoporosis, high cholesterol, and even certain types of cancer.

Another advantage of broccoli is the fact that it is high in fiber, which can help with blood sugar and metabolism issues. Knowing how to cook broccoli is just as important, and you should avoid boiling it for too long, as that could make it lose some of its minerals and vitamins.

Sweet potato is a unique, tasty and healthy vegetable that is packed with nutrients and a sweet flavor, making it one of the most versatile vegetables that a senior can choose for a good nutrition. It contains disease-preventing, immune-boosting, and cancer-fighting benefits.

This superfood is also a source of vitamins A, C, and anti-inflammatory nutrients, making it a great good choice for anyone who has asthma or arthritis. Sweet potato can also help persons who have diabetes thanks to its low rank on the glycemic index, and the fact that it has a very low effect on blood glucose levels.


Steamed clams and firm tofu

Steamed clams contain many vitamins and minerals, and they are nutrient-dense. They are also a great source of lean proteins because they are very low in fat, while still being packed with a lot of protein and iron, all great nutrients for seniors.

A single serving of 3 ounces of fresh clams will provide about two-thirds of the amount of iron a senior requires in a day, and the vitamin C present in the clams will accelerate iron absorption, something that can help with senior anemia and fatigue.

Clams also contain high levels of B12, a vitamin that is needed for maintaining nerve function. Many seniors have a B12 deficiency, which makes steamed clams an excellent choice if you are looking to feel and look less tired.

Finally, if you are looking to lower the chance of cardiovascular disease, type 2 diabetes, liver damage, and age-related brain diseases, you can consider including firm tofu in your diet. Firm tofu is made from soybean curd, which is a natural source of low-calorie, calcium, iron, and protein.

Tofu is also a great source of vitamin E which can help seniors meet their magnesium, iron, and calcium needs. Vitamin E can also prevent damage to the body’s cells.



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