Superfoods for seniors are longevity enhancers that work to bring balance and overall harmony to the body. A superfood is exactly what it sounds like: a food packed with many incredible nutrients. While very diverse, superfoods are all characterized by being nutrient-dense whole foods. Each contains varying mixes of healthy fats, vitamins, minerals, antioxidants, and other compounds found to prevent illness and disease and promote great health.

Despite contrary opinions, no single superfood contains all the nutrition seniors need. However, incorporating a variety of superfoods into your diet will increase healthy cognitive functioning while strengthening bones and lowering the effects of chronic disease—or even preventing them altogether.

What are Some Top Superfoods?

While the list of superfoods may be long and extensive, here are the top players known for supporting seniors’ nutritional needs.

1. Blueberries

These blue, small, tasty fruits are at the top of our list because they’re packed with antioxidants, making them an effective anti-inflammatory food. Blueberries are also jam-packed with nutrients such as fiber, vitamin C, manganese, and potassium. When incorporated regularly into the diet, they are also known to lower the risk of heart disease and cancer.

Ann Kulze, MD, of Charleston, S.C., author of Dr. Ann’s 10 Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality, tells us that blueberries are the #1 fruit rockstars. She writes, “When selecting berries, note that the darker they are, the more antioxidants they have…I tell everyone to have a serving (about 1/2 cup) daily.” Plus, she says frozen blueberries are just as good!

2. Omega 3-Rich Fish

Fish like wild salmon, herring, sardines, and mackerel are considered superfoods because of their rich quality of omega-3s. Omega-3s are one of the most important fatty acids responsible for supporting heart health. They also help with arthritis while lowering memory loss and the risk of Alzheimer’s. As an excellent source of protein, eating two to three servings per week will play a vital role in helping maintain muscle mass in older adults.

3. Dark Leafy Greens & Cruciferous Vegetables

Although dark leafy greens and cruciferous veggies are often categorized into their own separate groups, we’re including them together to highlight the importance of both. Plus, there are some cruciferous veggies that are also on the superfood list of dark leafy greens list.

If you aren’t already, start incorporating dark-colored leafy greens like kale, spinach, broccoli, and collard greens into your diet. They contain high amounts of carotenoids and are rich in vitamin K. Carotenoids promote eye health, and vitamin K has been found to combat osteoporosis.

Cruciferous vegetables like broccoli, cauliflower, brussels sprouts, kale, and bok choy are rich sources of fiber, vitamins, and phytochemicals. We recommend stir-frying them with high quality olive oil and adding spices to taste. Once cooked to taste, these vegetables will become your best friend since your body will indeed thrive off them.

Superfoods for Seniors Can Radically Improve Health

The top ones we mentioned are just some of the superfoods seniors can start incorporating into their diet to begin taking better care of their health. The truth is the list is a lot longer. There are many more foods like eggs, nuts and seeds, greek yogurt, and green tea worth learning about and adding to your diet.

Lastly, The National Council on Aging is a great resource for exploring other anti-aging superfoods for seniors.

Choose Z.E.N. Foods to Boost Your Health

Our mission is to spread awareness that “food is medicine” through personalized, farm-to-table meal plans delivered daily to your door. We know how intimidating starting your food health journey can be—we’re here to help!

Check out our sample menu and chat with one of our consultants at (310) 205-9368 to begin approaching food as medicine! We can’t wait to hear from you and discover how Z.E.N. Foods may best support your unique needs.