Foods that are power-packed with the vitamins, minerals and nutrients are considered to be especially beneficial for health and well-being. People of all ages can benefit from eating these foods but they are especially helpful for seniors who may be eating smaller amounts of food and less frequent meals. Eating these nutrition-rich foods can help seniors to receive high nutrition levels even in small amounts. Here is a list of the top superfoods that you should know about.
#1: The number one superfood is Water: Of course it is technically a liquid but it is so essential to the body that it always tops the list of superfoods. Water helps dissolve minerals and nutrients so that they are more accessible to the body. It also helps to transport waste products out of the body. Our bodies are 50%-65% water and hydrating organ function is essential.
#2: Quinoa: Quinoa is technically a seed but it looks and acts like a grain. When cooked it is the size of rice or couscous. It’s high in protein, (one cup has more protein than one egg), low in fat, filling and a fibre-rich complex carbohydrate that cleans the intestinal tract. Taken daily, it can reduce constipation and help the liver to eliminate waste products. Because it’s gluten free, quinoa is a great option for anyone allergic to wheat.
#3: Salmon: This could be called the King of Fish for the power it packs. Salmon is considered one of the best foods for heart health and is rich in the omega-3s EPA and DHA. Omega-3s lower risk of heart rhythm disorders, lowers blood triglycerides and reduces inflammation. The American Heart Association recommends two servings of salmon or other oily fish a week.
#4: Bananas: At 108 calories each, four to six bananas per week can help to maintain healthy digestion, curb appetite and may even help to lower blood pressure. Because they’re rich in potassium, bananas are good for bones. The potassium neutralises sodium, which can cause calcium loss. Bananas also nourish healthy bacteria in the digestive system.
#5: Blueberries and cranberries: These little round fruits are the heavyweights in the antioxidant world. Antioxidants protect the body from damage caused by harmful molecules called free radicals that are believed to contribute to blood vessel disease and cancer. Blueberries rank number one in antioxidant activity when compared with 40 other fresh fruits and vegetables. Anthocyanin, the antioxidant that is thought to be responsible for this major health benefit, can also be found in blackberries, black raspberries, black currants, and red grapes. High in vitamin C and fiber, cranberries’ disease-fighting antioxidants outrank nearly every fruit and vegetable–including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries. Since these items can be costly in the winter months try picking them up from the frozen section and use them in a smoothie, on top of cereal or your favourite blends.
#6: Broccoli: This vegetable sits at the top of the list of cancer-fighting foods that are also rich in nutrients. Broccoli contains two strong antioxidants, selenium and sulforaphane, and there is also evidence that these antioxidants may help fight various types of cancer.
Other superfoods include spinach, sweet potatoes, tomatoes, watermelon, red grapefruit and yogurt. These important fruits and vegetables can be eaten raw in salads, sauteed, or cooked in soups and stews. Yogurt of any flavor and brand is helpful to gastrointestinal health and is a delicious snack that is easy to eat.
Home Care Assistance can help your loved one eat a diet rich in superfoods. Our balanced methods in Train to Sustain teaches about the important role that nutrition plays in healthy aging, overall health and well-being. We will improve your loved one’s nutrition with our knowledge and our daily care that can include grocery shopping and meal preparation.