Nutrition has a huge impact on the physical health and wellbeing of older adults. There are specific foods that provide enormous health benefits. Superfoods are loaded with nutritional value and contain antioxidants. This nutritional value helps older adults fight off common mineral and vitamin deficiencies such as deficiencies with calcium, magnesium, vitamin D, C, E, and B6. Antioxidants are particularly important as they help to reduce the risk of common health conditions. Antioxidants help boost the immune system and help to slow the aging process. A few superfoods are listed below:
- Blueberries: Help to improve brain function and reduce the risk of heart disease, cancer, urinary tract infections, and diabetes. It promotes healthy gums, produces collagen, and enhances the immune system. They are a good source of vitamin C as well.
- Tomatoes: Improve bone health and reduce the risk for prostate cancer, digestive tract cancers, and heart disease. Tomatoes are a great source of vitamin C and K, potassium and folate.
- Pomegranates: Reduces the risk of high blood pressure, stroke, prostate cancer, diabetes, and osteoporosis. Pomegranates are packed with vitamins and help to reduce bad cholesterol levels. It is also considered to cure infections, gastric irritation, and menopausal hot flashes.
- Green Tea: Improves brain function and has anti-aging properties. It reduces the risk for diabetes, certain cancers, depression and helps to reduce inflammation for people suffering from arthritis. Although green tea is a source of antioxidants it also contains caffeine so it should not be consumed in excess.
- Nuts: Are a great source of Omega 3 fatty acid. They help reduce the risk of heart disease, cancer, and arthritis and also have anti-inflammatory properties. Examples of nuts rich in omega 3 fatty acid are almonds, pistachios, walnuts, pecans, and hazelnuts. Some nuts such as almonds are also a great source of calcium.
- Egg Yolks: Are a great source of vitamin D, E, A, and K. It contains nutrients that support brain and eye health. It also reduces the risk for osteoporosis.
- Avocado: Is a great source of magnesium. Magnesium helps fight off depression, lower blood sugar, can prevent migraines, and has anti-inflammatory benefits.
- Bananas: Are a great source of vitamin B6. Bananas support heart health, may improve kidney health, and can also improve digestive health.
Overall, all these superfoods offer great benefits for older adults. Consuming these superfoods can help prevent common nutrient deficiencies and diseases. When thinking about trying a new meal or snack consider the superfoods listed above which are both delicious and can improve your health.
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By: Cindy Birrueta
Senior Care Advising Intern at WellPath Partners
Health Care Administration Student at California State University, Long Beach
