If you want to keep your senior loved one as healthy and sharp as possible for as long as possible, you must be sure they’re supplying their body with the best fuel for the job.
Eating heavily processed foods may be convenient and appealing, but they often come at a cost of feeling bloated, lethargic, and foggy. When we feel that way, we’re less likely to exercise and participate in other productive activities that can help to keep us happy and healthy.
Being smarter by supplementing your diet with nutrient-dense foods for seniors can have just the opposite effect, supercharging your body to leave you with energy and stamina to spare.
So, what should our senior loved ones be eating to maintain optimum physical and mental performance? Here are some suggestions for high-performance foods for seniors you can easily find during the summer months at your local grocery store, at a nearby farmers market or even on the menu at your Bethesda senior living residence!
9 Summer Superfoods for Seniors:
1. Dark leafy greens
Dark leafy greens (spinach, kale, dandelion greens, arugula) are essential for any senior’s diet. Rich in micronutrients, vitamins, minerals, and phytonutrients, greens can be incredibly beneficial in many different ways including supplying antioxidants, molecules that can help your body neutralize harmful free radicals often linked to health conditions like diabetes and cancer. They can also improve sleep quality, enhance your mood, make your skin healthier, prevent anemia, improve eyesight, and assist in weight loss efforts.
2. Blueberries
Blueberries are also great sources of antioxidants, and, as an added benefit, they’re credited with helping to fight heart disease and lower high blood pressure. A cup of blueberries contains only around 85 calories, making them an excellent addition to your list of healthy foods for seniors. Add blueberries to your yogurt, salads, and smoothies, or enjoy them on their own.
3. Cherries
Cherries are another excellent source of antioxidants, plus they’re high in potassium and vitamin C and contain anthocyanins, which have been credited with contributing to better brain and heart health.
4. Green tea
Green tea might be just what you’re looking for if you prefer to sip your superfoods instead of munching on them. It’s packed with antioxidants and is often used as a digestive aid. It can help boost metabolism and studies have shown that green tea was linked with lower levels of certain markers related to Alzheimer’s disease. Drinking green tea is also believed to lower risk factors for heart disease including high blood pressure and lipids. It can be a wonderfully healthy alternative drink at a summer party.
5. Sweet corn
Sweet corn may seem almost like a guilty pleasure during the summer months, especially if it’s dripping in butter on a plate next to some barbeque. But that’s not the case at all. It’s actually quite good for you. It’s high in fiber, promotes a healthy gut, contributes to eye health and it’s rich in calcium, magnesium, potassium, and vitamins A and C. Just be sure to monitor your butter intake!
6. Beans
Beans are an excellent source of protein and deserve a place on your summer plate alongside that ear of corn. Their impressive nutrition profile includes protein, fiber, polyphenols, vitamins, and minerals. They contain very little saturated fat and cholesterol, which means beans are a heart healthy choice. Making them a regular part of your diet may help in preventing certain diseases such as gut-related disease, diabetes, heart disease and colon cancer. All beans have health benefits, but the most spectacular members of this superfood group include lentils, black beans, red kidney beans, chickpeas, and pinto beans. They can be added to salads, prepared as a side dish, or even eaten on their own as a snack.
7. Tomatoes
Tomatoes get their trademark red color from lycopene, a potent antioxidant that reduces inflammation throughout the body, may improve conditions such as diabetes, skin and bone diseases, and heart complications, and may help prevent certain types of cancers. Another antioxidant in tomatoes is lutein, which is linked to improved eye health, heart health, and cognitive function. Fresh tomatoes are a great addition to salads or sandwiches.
8. Mint
Mint isn’t only a tasty addition to summer recipes, it’s also a terrific way to add some healthy superpowers to your summer meals and drinks. The flavorful herb is packed with nutrients including vitamin A and antioxidants to promote cell health. Menthol — a key component of mint leaves — helps relieve mild digestive concerns including gas, bloating, and indigestion. Add mint to fruit salads, carbonated water, or brew it in hot water for tea or iced tea.
9. Mushrooms
Mushrooms are one of the few natural food sources of vitamin D and the amino acid ergothioneine, which is an antioxidant that supports brain health. Low in calories and nutrient-dense, they are loaded with vitamins and minerals. Mushrooms are great in salads, on burgers and sandwiches and portobellos can even be grilled as a vegan alternative to burgers.
Hopefully, by adding these superfoods to your diet or the weekly menu of your senior loved one, you can supercharge the body’s defenses and help it perform at its optimum level. There’s nothing to lose – and for your effort you’ll get the added benefit of enjoying some of the most delicious flavors of the summer.
Explore more nutritional tips for seniors on Bethesda’s Health & Wellness blog.
