Superfoods are foods that provide exceptional health benefits, such as improved immune system function, reduced risk for disease or heightened longevity. While most any nutritious food can benefit older adults, certain foods may provide the most benefits. According to the American Dietetic Association, a healthy diet for seniors emphasizes vegetables, fruit, lean protein and healthy fats, and limits saturated fat, trans fats, salt and added sugars.
Fruits and Vegetables
Fruits and vegetables provide valuable amounts of vitamins, minerals and antioxidants, which support the body's ability to fend off infections and disease. As fiber-rich foods, fruits and vegetables support healthy digestive function and help people stay fuller longer between meals. Satiation is important for attaining and maintaining healthy body weight. According to "Superfoods Healthstyle: Proven Strategies for Lifelong Health," by Steven Pratt and Kathy Matthews, thirst is generally not a useful sign for seniors when determining the need for hydration. Since fresh fruits and vegetables contain water and thus enhance hydration, seniors should consume a variety regularly. Pratt and Matthews suggest citrus fruits for improved hydration and protection from numerous forms of cancer, including lung, esophageal, mouth and stomach cancer. Other nutrient-rich fruits and vegetables include berries, apples, papaya, cantaloupe, pears, red plums, tomatoes, spinach, kale, mustard greens, broccoli, bell peppers, Brussels sprouts, asparagus, artichokes and carrots.
Low-Fat Dairy Products
Low-fat dairy products provide significant amounts of protein and nutrients, such as vitamin D and calcium. The American Dietetic Association suggests at least three servings of low-fat dairy products daily to keep bones strong and healthy. One serving of low-fat dairy includes one cup of skim or low-fat milk, one cup of low-fat yogurt or 2 oz. of reduced-fat cheese. For added benefits, seniors should replace whole milk and heavy cream in coffee, creamy sauces and other dishes with low-fat milk. If they have trouble digesting lactose, lactose-free milk and soy products provide similar benefits.
Salmon and Ground Flaxseed
Salmon and ground flaxseed are superior sources of omega-3 fatty acids---essential fat that must be obtained from food. Omega-3 fats are associated with improved heart health and brain function and reduced inflammation. If seniors have arthritis, omega-3 fats may help ease joint pain and stiffness. Omega-3 fats may also help stabilize the heartbeat, which can prevent arrhythmia and sudden death. Pratt and Matthews suggest adding ground flaxseed to morning cereal, yogurt, baked goods and pancakes. Since flaxseed contains rich amounts of fiber, it can also help prevent or reduce constipation. Salmon is one of the richest sources of omega-3 fats and a valuable source of calcium. In addition, preparing burgers with canned Alaskan salmon rather than red meat provides 217 mg of calcium per 3-oz. serving and ample omega-3 fats.
Whole Grains
Whole grains are considered superfoods for their rich content of vitamins, minerals and fiber. They also have a mild impact on blood sugar, or glucose, levels. For these reasons, eating whole grains regularly may help improve cardiovascular health, blood sugar levels and weight. The American Dietetic Association recommends that seniors aim for at least three 1-oz. servings of whole grains, such as whole grain breads, pasta, rice or cereal, daily. Examples of nutrient-rich whole grains include whole wheat, barley, bulgur, spelt, wild rice, brown rice, quinoa, steel-cut and old-fashioned oats and popcorn.
References
- American Dietetic Association: Healthy Eating for Older Adults
- "Superfoods Healthstyle: Proven Strategies for Lifelong Health"; Steven Pratt, Kathy Matthews; 2005
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