Essential Superfoods for Senior Citizen Diets

If you're a senior citizen, your body requires additional nutrients than when you were younger, due to different metabolic needs. There are essential foods that can help you feel better and fight diseases at the same time.

These superfoods are easy to incorporate into daily meals and snacks:

1. Apples.

They're easy to find in any grocery store, and they're one of the top superfoods for senior citizens.

* Apples have fiber, vitamins, and antioxidants. They're also a good source of potassium and can help you feel full longer. In addition, apples can help prevent heart disease and several types of cancers.

* If you're getting ready to eat an apple, avoid peeling off the skin. The skin of an apple has high levels of antioxidants.

2. Butternut squash.

This squash is a superfood because of its high level of beta carotene.

* Beta carotene is essential for healthy eyes and helps prevent heart disease. Senior citizens can also benefit from eating butternut squash because it has fiber and vitamin C.

3. Fava beans.

These beans are superfoods for senior citizens because of fiber and vitamins.

* Fava beans are linked to better memory and higher energy levels. They contain large amounts of L-dopa, which is also known as L-dopamine, and this amino acid may reduce the symptoms of Parkinson's disease.

* Fava beans, also known as broad beans, are considered to be a legume. A study, titled "Legume consumption and risk of coronary heart disease in U.S. men and women: NHANES I Epidemiologic Follow-up Study," found that eating more legumes reduced the risk of heart disease.

4. Quinoa.

This grain has essential amino acids along with other vitamins. It's a superfood because of the high amount of nutrients it provides.

* Quinoa is a good source of protein for senior citizens. In addition, it can help people with diabetes by lowering blood sugar levels and reducing blood pressure. The grain can also help you feel full for a longer period of time, so you're less likely to eat junk food.

* A study, titled "Evaluation of indigenous grains from the Peruvian Andean region for antidiabetes and antihypertension potential using in vitro methods," found that quinoa can help fight diabetes and hypertension. The grain has an antioxidant called quercetin that is involved in the process of fighting these diseases.

5. Kale.

This common vegetable is a superfood because of its high vitamin K levels and other nutrients.

* Kale has a high level of antioxidants that are important for senior citizens. These antioxidants fight cellular damage and keep cells healthy. They can also prevent diseases such as prostate cancer and breast cancer.

* Kale also has calcium and fiber, and these nutrients are essential for healthy bodies.

6. Broccoli.

This superfood has fiber, vitamins, and antioxidants. It's considered to be a nutrient-dense food that provides many benefits.

* A study, titled "Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogens," found that this vegetable can help prevent and fight tumors.

* You shouldn't eat your broccoli alone, or you'll be missing important health benefits. A study titled "Enhancing sulforaphane absorption and excretion in healthy men through the combined consumption of fresh broccoli sprouts and a glucoraphanin-rich powder," found that eating broccoli with a spicy food helps fight cancer.

* Researchers recommend that you add spices, mustard, horseradish or other items to your broccoli to increase its cancer-fighting properties.

Superfoods can help prevent disease and provide important nutrients. Take advantage of these foods to help you stay healthy and energetic well into your later years.

A Senior's Guide to Good Nutrition

Good nutrition is vital to feeling your best and remaining active as you age. It's important to eat a variety of healthy foods, but changes in our bodies and lifestyles can make that difficult.

Consider these facts about nutrition for seniors and practical strategies for sticking to a healthy diet.

Nutrition Basics for Seniors

1. Know how many calories you need.

Due to a slowing metabolism, most people require fewer calories as they age. The exact number varies by age, gender and activity level. For example, a sedentary woman over age 50 needs about 1,600 calories a day while an active man may need at least 2,400.

2. Avoid empty calories.

One of the easiest ways to avoid extra pounds is to cut out junk food. Skip the fast food restaurants and munch on carrot sticks instead of potato chips.

3. Focus on nutrient dense foods.

Get most of your calories from vegetables, fruits and whole grains. In addition to the nutrients, they provide plenty of fiber which helps improve your digestion. Nutrient dense foods may even help lower your cholesterol and blood sugar levels.

4. Select healthy fats.

Keep eating fats with an emphasis on monounsaturated and polyunsaturated versions. Limit saturated fats that come from animals and trans fats found in many processed foods.

5. Pick lean proteins.

Get your protein from lean sources. Try to eat fish at least twice a week. Make a pot of three bean chili.

Practical Eating Strategies for Seniors

1. Talk with your doctor.

Your doctor can help you eat right and avoid malnutrition. You may need to follow a specific diet to manage conditions like heart disease or diabetes. Ask your doctor if you think a medication is interfering with your diet. Your doctor may suggest ways to cope with it or change your prescription.

2. See your dentist.

Your dentist can also help you stay healthy. Proper dental care or dentures will help you eat the foods you love. If your mouth is temporarily sore, stick to soft fare like yogurt drinks and soup.

3. Detect food sensitivities.

As you age, you may find that your favorite foods are creating new issues. Ask your doctor to test you if you're experiencing symptoms like diarrhea or gas. For conditions like lactose intolerance, try yogurt or almond milk instead of your usual milk.

4. Outsmart your taste buds.

Even our taste buds change as we age. If you have a more intense sweet tooth, try satisfying it with sugar free gum. You may be less sensitive to salty and bitter flavors, so experiment with spices to stimulate your appetite.

5. Drink more water.

Our sense of thirst also declines as we get older. Sip water or decaffeinated tea throughout the day rather than waiting until you feel thirsty.

6. Cut back on salt.

After the age of 51, we only need about 2/3 of a teaspoon of salt a day. Go easy with the salt shaker and opt for whole foods rather than processed items.

7. Dine with others.

Seniors sometimes lose interest in eating when it's a solitary experience. Join a social club or invite guests over. Studies show that we eat more when we share meals.

8. Practice food safety.

If your immune system weakens over the years, you need to take extra precautions in the kitchen. Keep hot foods hot and cold foods cold. Check expiration dates. When in doubt, throw it out.

9. Access community services.

There is help available for seniors with limited mobility or finances. Contact your local agency on aging for services that can help you eat better. Meals on Wheels will deliver food right to your door.

Your senior years can be the best time of your life if you remain healthy and active. Eating a healthy diet plays a big role in aging well.

Learn more about your health online when you read the rest of our information here about: Nutrition For Your Cells guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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