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What you eat can make all the
difference with how you age.
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Nutrition has always
been important, but it’s an especially valuable consideration for aging seniors
who can no longer rely on the natural robustness of their body. Here are the
top superfoods for seniors and how they can help reduce the problems of aging.
Blueberries
These tiny little
spheres have more antioxidants by volume than any other fruit or vegetable -
which makes them absolutely phenomenal at helping ward off problems such as
heart disease, cancer, and diabetes. They’re also good for boosting brain
power, making it easier to remember the important things in life.
Beans
Contrary to the old song, beans aren’t a fruit
- but they are an excellent source of
dietary fiber, calcium (for aging bones), vitamins, and protein. Many beans
also contain high amounts of antioxidants - red, black, kidney, and pinto beans
are especially good sources.
Salmon
Seniors living near
the ocean can look into getting more salmon into their diets. Professionals
recommend having at least two servings of salmon a week in order to gain all
the benefits, and this wonderful fish has been associated with a reduced risk
of heart disease… and it’s one of the best ways of getting omega-3 fatty acids.
Steelcut Oats
When most people
think of oats, they imagine the rolled kind often used in oatmeal… but the
steelcut process works to retain considerably more protein and fiber. The
latter is especially valuable for diabetics, since it helps to improve overall
blood sugar levels.
Greek Yogurt
Anyone who’s had an
upset stomach knows how important it is to keep your digestive system in good
condition… and Greek Yogurt is packed with probiotics that do precisely that.
Many people enjoy eating it with fruit as a way of creating a healthy afternoon
snack, but it’s also good in smoothies if you’d prefer to drink it down
instead.
Coconut Oil
This fantastic oil
contains healthy fats that help seniors maintain a healthy, balanced weight.
While most people don’t suggest consuming it raw, it makes an excellent
replacement for butter and can be added to drinks and baked goods.
Kale
Oranges are famous
for their high amount of Vitamin C, but this leafy green vegetable is packed
with even more of it! Kale also has an incredible amount of iron, as well as
enough omega-3 fatty acids to compare favorably to fish. Next time you have a
salad, look into tossing some kale in!
Cocoa
The plant behind
chocolate, cocoa is excellent at lowering blood pressure - and it also releases
endorphins that can improve your mood, making it the ideal treat for seniors
struggling with depression.
Eggs
Too much cholesterol
is bad, but eggs contain literally everything a baby chicken needs to develop
into a hatchling - and they’re especially good for preventing degeneration in
the eyes.
Sweet Potato
In addition to being another great source of
fiber and antioxidants, one sweet potato has more than the recommended minimum amount of Vitamin A. There’s no
need to worry about overdosing, either - the human body can consume far more than the recommended amounts of
most vitamins and suffer no ill effects.
Olive Oil
This popular cooking
oil is outstanding at preventing and alleviating the effects of osteoporosis,
since it’s able to significantly improve overall bone mineralization. This
should be a popular choice in the diets of any seniors worried about weak
bones. While most olive oil is only good for a year - it loses its potency
after that - seniors can look for shopping discounts to ensure they always have
some on the shelf.
Avocado
Avocados aren’t just
another good source of omega-3 fatty acids - they also improve the body’s
ability to use and absorb other nutrients, making them ideal for maximizing the
results of any nutrition plan.
Eating healthy isn’t
just something that doctors recommend - when a good nutrition plan is followed,
many of the maladies of age can have their effects reduced or even eliminated
outright. Next time you go shopping, look for the items on this list and start
integrating them into your diet - the earlier you start, the easier it is to
make healthy eating into a healthy habit.
Originally born in
Flagstaff, Arizona, Felicity Dryer was raised by her parents (more or less
modern-day hippies) to always make her health a top priority. She moved to Los
Angeles to pursue her career as a freelance health writer, and continues to
help those seeking encouragement to keep moving forward to achieve their
goals. As a guest writing for HomeAid
Health Care’s Elder Topics, Felicity bring her expertise to our audience.
HomeAid is sister company to Prairie
Home Assisted Living which has served the physical, spiritual, mental and
health needs of their residents since 1999. Together the two companies provide
comprehensive care for the elderly in the Fox Valley area of Wisconsin.
Sources:
“The
Super Food Super Guide” by Amy Williams. https://s3.amazonaws.com/uvwx/SeniorSuperfood+(updated).png.
Retrieved 6/10/15.
“The ABCs of Senior
Citizen Discounts” by Amy Williams. www.presidiohomecare.com. Retrieved 6/10/15.
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