SUPERFOODS FOR SENIORS

Jan 29th, 2013 | By Sharon Shaw Elrod MSW EdD | Category: Lifestyle, Health & Fitness

Seniors Committed to Eating Well

Senior citizens around the world are increasingly committed to eating well.  Along with exercise, research is clear that both contribute to longevity.

Fad diets come and go, but good healthy food remains a stable part of the lives of seniors.  You may ask, so what are the good healthy foods?  SCJ distilled some of the information on NutritionAction and came up with a list of superfoods that make a significant contribution to a healthy diet.  The information on the nutrition site is based on research and documented well.  AARP also picked up on the information in this article.  Ten of the fifteen we talk about are also chosen as superfoods by webmd.com.

Fruits

Fruit that is considered superfoods includes

  • apples
  • blueberries
  • pears

These fruits are high in nutrients, few calories, no trans fats and high in phytochemicals that contribute to aging well and being healthy.

Vegetables

Veggies in the superfoods category include

  • asparagus
  • broccoli
  • butternut squash
  • Fava beans (broad beans)
  • kale

These vegetables are especially good for their antioxidant value.  The nutrients in these foods help fight free radicals already in your body.

Fish

Salmon is the only fish on our list.  The healthy dose of Omega 3′s contribute to a healthy heart, which is important to seniors as we age.  There are no red meats, and no other ‘meat’ items on the list.

Grains

Grains included in the superfood list include

  • coffee
  • oatmeal
  • quinoa

Grains contribute to heart and digestive health, both being issues of aging.  The trick here is to eat/drink them in moderation.

And finally…

  • dark chocolate
  • Greek yogurt
  • olive oil

Chocolate lovers love this one!  Research shows that the antioxidants (flavonoids and polyphenols) in dark chocolate contribute to heart health.  Again we’re talking moderation here to avoid weight gain.

Greek yogurt (or yogurt you make at home) has fewer carbs, sugar and salt, and more probiotics than the sugary-stuff you find American made.  We make our own yogurt to be sure there are no additives, and include a lot of digestive-friendly probiotics.

Olive oil is high in monosaturated fats, which help lower cholesterol. We all need fat in our diet, and this one is shown to contribute to keeping insulin levels low and management of blood sugar. Olive oil contains vitamin K (helps blood clotting) and vitamin E, an antioxidant important in the creation of red blood cells.

So there you go, Seniors!  Make your grocery list from this article and your diet is likely to improve!



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