The Benefits Superfoods Provide
The National Council on Aging explains superfoods are not a distinct food category but are minimally processed foods that are nutrient dense. They typically contain healthy fats and are rich in vitamins, minerals, antioxidants, and other compounds known to promote good health and prevent illness and disease. The NCOA says many are plant-based but some fish and dairy products are also superfoods.
Experts say while superfoods are a great addition to seniors’ diet, there is not a single one that provides everything we need so it is important to eat a variety of nutritious foods every day. One outstanding superfood is dark leafy greens like spinach and kale, which are generally inexpensive and easy to find at most grocery stores. Leafy greens are rich in carotenoids and vitamins A, C and K, and may help protect the eyes against oxidative damage as well protect the heart, moderate blood pressure levels and help prevent osteoporosis. As vitamin K can interact with some common blood-thinning drugs, speak to your doctor before adding more leafy greens to your diet.
Another superfood to add to your diet are foods rich in antioxidants. One example is blueberries that also contain anthocyanins; a class of water-soluble flavonoids found in many colorful fruits and vegetables. Researchers have linked anthocyanins to improved cognitive performance in people with high levels of inflammation.
Studies show nuts and seeds are also superfoods. Researchers say chia seeds may help prevent some cancers, GI tract-related diseases, and cardiovascular disease. They may also aid in controlling type 2 diabetes, high blood pressure, and high cholesterol. Hemp and flax seeds are high in inflammation-fighting omega-3 fatty acids. Nuts such as almonds, hazelnuts, walnuts and pistachios are high in monounsaturated fats known to help fight heart disease. However, the NCOA reminds seniors nuts and seeds are high in fat and calories so it is best to limit yourself to small portions.
Other superfoods seniors should think about adding to their diet include eggs, which are high in protein and vitamin B12, vitamin D, and selenium. Don’t forget the yolks as they contain choline, a nutrient and neurotransmitter responsible for regulating mood and memory. Fatty fish such as salmon, herrings and mackerel contain protein, and omega-3 fatty acids, which can help reduce the risk of heart disease. Other superfoods include avocados and Greek yogurt.
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