5 Superfoods to Include in an Aging Loved One's Diet

The foods we eat directly affects our physical well-being, and it’s important to properly nourish our bodies, especially as we age. However, with so many dietary rules and meal options, it can be challenging to construct a balanced diet. One quick way to increase the nutrients you or a loved one consumes is by incorporating more superfoods into your everyday meals.

What is a Superfood?

A superfood is a food rich with nutrients and considered to be highly beneficial for one’s physical health and well-being. Many superfoods are high in vitamins, fiber and proteins, and have also been linked to reducing health risks such as heart disease and various types of cancer. Cutting vegetables

5 Superfoods for Seniors

There are tons of nutritious foods available, but it’s not always obvious which to choose. Here are five superfoods you can include in a loved one’s diet to ensure they’re properly nourishing their bodies.

1. Dark Chocolate

Dark chocolate is filled with antioxidants which are great for preventing clogged arteries. According to research published in the Journal of Nutritional Science, dark chocolate contains a plant chemical called flavonoids that has also been linked to improved heart health, cancer prevention and weight loss. To reap the benefits of dark chocolate, make sure to find a bar with at least 70 percent cacao. Also, be sure to consume chocolate in moderation, typically no more than 1 ounce a day.

Cooking Tip: Although bitter, dark chocolate works well for adding a touch of sweetness to your loved one’s meals. You can melt chocolate pieces in the microwave or on the stovetop and pour the melted chocolate over fresh berries for a sweet mid-day treat. You can also mix melted chocolate with plain yogurt for a healthy dessert alternative.

2. Salmon

Salmon is rich with omega-3 fatty acids which lower blood pressure and improves heart health, leading to less likelihood of heart attacks or stroke. In addition to physical health benefits, there’s even been research conduct that finds consuming omega-3 fatty acids may reduce symptoms of depression and anxiety.

Cooking Tip: Experiment with an easy citrus salmon dish. Slice up a navel orange and place half the slices on a baking sheet. Place a salmon fillet, skin down, on the oranges and cover with olive oil and cinnamon. Place the rest of the orange slices on top of the salmon filet. Bake in the oven at 400 degrees for 15 minutes.

3. Blueberries

Blueberries, much like chocolate, are filled with antioxidants as well as fiber and vitamin C. Consuming blueberries has been linked to improved heart and skin health. Blueberries are also high in vitamin K, so those on blood-thinners should consult a nutritionist or doctor before consuming large amounts of blueberries as vitamin K can affect blood clotting.

Cooking Tip: Blueberries are great to eat by the handful, but they’re also delicious as an additive. Add blueberries to a cup of yogurt or bowl of oatmeal for extra texture and flavor.

4. Whole Grains

Whole grains, such as brown rice or quinoa, are rich with fiber which regulates blood pressure. Whole grains also tend to include high levels of protein that your body uses to build and repair tissue. When looking for whole grains, don’t be fooled by products that say 100% wheat or organic, as these don’t necessarily indicate that they’re whole grain. Instead, look for foods that specifically call out being whole-grain.

Cooking Tip: Create a tasty stir fry with fresh produce for a quick and easy dinner. Start with a brown rice or quinoa base. Sautee fresh vegetables such as chopped carrots, peas and broccoli. Add the veggies to the rice or quinoa and enjoy! You can even include tofu, fish or chicken if you’re wanting a heartier meal.

5. Greens

Greens such as kale and spinach are great to include in your loved one’s diet. They are anti-inflammatories and work to prevent heart disease. Spinach is also known for improving eye health because it contains antioxidants lutein and zeaxanthin. Other nutritious greens include collards, parsley and seaweed.

Cooking Tip: Create a seasonal salad. Start with a mix of raw kale and spinach, then add in butternut squash, almonds, apple slices and goat cheese. Top with a light vinaigrette and a dash of salt and pepper for a hearty and healthy dinner salad.

Including superfoods into a loved one’s diet is a quick and easy way to ensure their getting the proper nourishment for healthy aging. However, preparing meals for a loved one can be time-consuming. If you’re in need of some extra help, meal preparation is one of the many services our caregivers at Visiting Angels Conway provides. To learn more about how our caregivers can assist you, give us a call at 501-329-2100.