A healthy diet can transform any lifestyle. Below is a list of superfoods for seniors that includes ideas for recipes and the health benefits of each food. Using this guide, you can eat like you want to live forever in good health.
1. Dark Leafy Greens: Leafy greens like spinach, kale, dandelion greens, and arugula are essential superfoods in any senior’s diet. Dark leafy greens have high doses of Vitamin K, which helps the blood to clot and can reduce bone fragility. Throw these greens into your salad or cook them into a pasta sauce for easy intake of your daily Vitamin K!
2. Green Tea: Green Tea aids in digestion and can help boost your metabolism. If you suffer from constipation, a few cups of green tea can help bring relief. Alternatively, if you are concerned about overeating, a cup or two of green tea can work as an appetite suppressant. Green Tea is packed full of vitamins and nutrients. Serve it with a bit of honey or lemon and enjoy!
3. Blueberries: Blueberries are packed with antioxidants and help fight heart disease. They are
delicious all by themselves, can be served on top of
yogurt as a dessert, or with oatmeal for an extra
dose of fiber for breakfast.
4. Salmon: Salmon is packed with Omega -3 fatty acids. The Omega 3 acids help lower your blood fat count, which in turn helps lower your risk for heart disease. Bake your salmon in the oven at 425 degrees with a splash of olive oil and season to your liking. Serve with a whole grain (such as brown rice) and a green vegetable for a complete meal that not only tastes good but is good for you.
5. Orange Juice with Calcium: It isn’t just milk that builds strong bones and teeth, the Orange Juice + Calcium does too! One glass of this is equivalent to a glass of milk without all of the added hormones that are in cow’s milk. The calcium ensures good bone health while the oranges provide fiber and Vitamin D.
6. Whole grains: Whole grains are rich in fiber, which helps with digestion and helps to protect the body from certain diseases. Some of the best whole grains include wheat germ, oatmeal, quinoa, and brown rice.
7. Beans: Beans are the highest on the scale when it comes to antioxidants. Red beans have more per serving in terms of protein, vitamins, calcium, and fiber. Pinto beans, small red beans, black beans, and kidney beans are excellent choices for high antioxidant content.
8. Cinnamon: Cinnamon taken daily as a supplement helps to reduce total cholesterol and is comparable to taking statin drugs. Another great thing about cinnamon is that it helps the body use insulin efficiently and cuts blood sugar levels up to 30 percent. Ceylon Cinnamon is recommended for daily use.
9. Tomatoes: Lycopene found in tomatoes is a highly powerful antioxidant. Studies reveal that tomatoes, cooked or otherwise, reduce the risk of cancer in the gut as well as the prostate.
10. Pomegranate: High antioxidant with a power punch. It decreases bad cholesterol and cholesterol plaque build-up. It plays a huge role in combating heart disease. Drinking juice pomegranate is the best way to achieve the benefits of this powerful fruit.
11. Sweet Potatoes: Loaded with antioxidants, and generally easy to digest, sweet potatoes are a super adaptable food you can eat as an appetizer, side dish, or even dessert! Try adding hot, baked pieces of sweet potato to a salad – you won’t be disappointed!
12. Apples: Apples are high in antioxidants (especially the skin) but have many other benefits as well. Since they are high in soluble fiber, apples are great for digestion and can help lower cholesterol. Apples also contain vitamin C to further support the immune system.
13. Asparagus: Like its friend, the tomato, asparagus is also high in the antioxidant Lycopene. Additionally, Asparagus contains high levels of vitamin A, which is important for the immune system as well as eye health. The soluble fiber in asparagus can also help lower cholesterol. This food does it all!
14. Broccoli: Not only is broccoli high in fiber and antioxidants, but it also packs a punch with its combination of vitamins A, C, B9, and K. This veggie benefits all aspects of the body from the immune system to your bones and tissues.
15. Dark Chocolate: Last but not least, this sweet treat is actually amazing for your heart and immune system. It can even lower your blood pressure, decreasing the chances of stroke and heart attacks. Just a small bit in the afternoon or evening has also been linked to positive effects on sleep!
Source: Alyssa Ball
The Ohio Center for Hope is a non-profit agency that provides mental health screenings,
operates a memory clinic with memory screenings, and arranges for community-based
referrals when needed. We strive to end the stigma around mental health, raise awareness
that early detection CAN slow the progression of memory loss, and empower our patients to
live healthy lives. OUR SERVICES ARE COMPLETELY FREE AND INSURANCE IS NEVER
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Ohio Center for Hope
Toll Free: 833-767-HOPE
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North Canton, OH 44720
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