16 Superfoods for Healthy Seniors (WITH RECIPES!)

By August 17, 2015 August 17th, 2020 No Comments

I know what you’re thinking: “It’s not even New Years!” or “Summer’s almost over so I don’t need to focus on my ‘beach bod’ anymore!” We know…

But the truth is eating healthy shouldn’t be seasonal or a tried-and-failed New Year’s resolution – it should be something we consider every time we sit down for a meal. It’s especially important to eat the right foods as we get older so that we can continue living our happiest and healthiest.

Luckily, finding nutritious superfoods can be as simple as knowing what to buy at the local grocery store. Some foods can even help prevent gum disease or prostate cancer! Don’t know what to put in your cart? Here are 16 amazing superfoods that are great for aging seniors (along with plenty of tasty recipes!):




1. Salmon

Seafood lovers rejoice! Salmon is one of many varieties of seafood that is quite excellent for your health. Loaded with omega-3 fatty acids, this delicious fish can reduce the risk of heart attacks, irregular heartbeats, and can also help lower blood pressure. It even can help build brain cell membranes.

RECIPE: Try this healthy take on pizzaSmoked Salmon Pizza



2. Spinach

Remember when Popeye would gulp down a can of spinach and suddenly grow larger muscles? How cool was that? Unfortunately, that doesn’t happen in real life. What does, however, is just as amazing. Spinach can benefit you in: diabetes management, cancer prevention, asthma prevention, lowering blood pressure, bone health, and much more. Pretty powerful for a batch of green leaves.

RECIPE: Do you consider yourself a “fungi?” Try out – Cheese & Spinach Stuffed Portobellos




3. Apples

“An apple a day keeps the doctor away” – and there’s plenty of reasons why. Not only are apples a good source of potassium, antioxidants, and vitamin C, but they’re also high in soluble fiber. This helps to lower cholesterol and maintain healthy blood sugar levels.

RECIPE: Ever crunched into an apple slice on a sandwich? Enjoy a – Serrano, Manchego, and Apple Sandwich


Butternut Squash

Butternut Squash

4. Butternut Squash

Looking to “squash” your unhealthy lifestyle? Apparently, butternut squash is a good place to start. This food is over-the-top with beta-carotene, which is great for eye health. It’s also packed with vitamin C to benefit your heart, and it’s high in fiber to lower cholesterol and maintain healthy blood sugar levels.

RECIPE: Try this easy-to-makeSimple Roasted Butternut Squash




5. Asparagus

Looking to ward off the risk of prostate cancer? Asparagus is high in lycopene, which can protect your prostate. The vegetable is also rich with vitamin A (important for eye health and your immune system) and fiber (important for keeping your heart healthy).

RECIPE: Feeling like a fun take on Asian cuisine? Try – Asparagus & Salmon Spring Rolls




6.  Oatmeal

Some people hate it and some people enjoy it every morning. However there is one thing no one can argue with: oatmeal is great for your health. High in soluble-fiber/protein, low in fat, and loaded with iron and other important minerals, oatmeal remains the staple of a healthy breakfast.

RECIPE: Want to spice your oatmeal up a little? Try this – Chai Oatmeal


Olive Oil

Olive Oil

7. Olive Oil

While not technically a “food,” olive oil is a great addition to any meal. Why? The oil is high in monosaturated fat, which can reduce the risk of heart disease, improve blood sugar levels, and help keep insulin levels down. It also contains high levels of vitamin K and vitamin E, to aid in blood-clotting and in the creation of red blood cells.

RECIPE: Looking for a recipe to use with your olive oil? Try – Savory Breakfast Muffins


Superfood for Seniors


8. Raisins

Who doesn’t enjoy eating a box of raisins from time to time? Not only are they great-tasting, but they’ve also been found to fight bacteria in the mouth that can cause gum disease and cavities. Since gum disease is a serious problem that affects millions, these little fruits could save your life.

RECIPE: Can’t give up cookies? Try a healthier cookie – Oatmeal-Raisin Cookies


Superfoods for Seniors


9. Kale

You might have heard a lot of hubbub around kale recently. That’s because this superfood packs a punch! Kale contains omega-3 fatty acids and vitamin K, which helps to promote blood clotting. It also benefits eye health with lutein, and bone health by being a rich source of calcium.

RECIPE: Feeling tacos tonight? Try – Pablito’s Chicken Tacos


Superfoods for Seniors

Greek Yogurt

10. Greek Yogurt

Beware! There’s a big difference between American-style yogurt and Greek-style yogurt. Greek yogurt typically contains less sugar and salt, fewer carbs, and has more protein and probiotics than its American counterpart.

RECIPE: Looking to take your yogurt up a notch? Try a – Yogurt Breakfast Bowl


Superfoods for Seniors


11. Quinoa

Ever heard of quinoa? Quinoa is a South-American grain that’s brimming with fiber. It also has plenty of antioxidants, B2, magnesium, iron, copper, and phosphorus. Gluten-free? Oh yeah, it’s got that covered too.

RECIPE: Ready for something new? Try – Quinoa-Stuffed Squash


Superfoods for Seniors


12. Pears

Can one fruit lower the risk of colon cancer and diabetes? Absolutely. Not only can pears lower the risk of obtaining those diseases, it also serves to provide vitamin C, folic acid, antioxidants, and potassium.

RECIPE: Like to mix sweet and savory? Try – Pears With Blue Cheese and Prosciutto


Superfoods for Seniors

Dark Chocolate

13. Dark Chocolate

Finally, a reason to eat chocolate! (As if we needed one…) Dark chocolate can prevent a heart attack by protecting arteries from clogging up. This is due to antioxidants like flavonoids and polyphenols. Just make sure that the dark chocolate is 70% cacao to reap all the health benefits!

RECIPE: Like brownies? Try – Dark Chocolate and Cherry Brownies


Superfoods for Seniors


14. Blueberries

When it comes to maintaining your health, eating blueberries is a smart (and delicious) way to do it. These berries are packed with enough soluble fiber to lower your cholesterol and keep your blood sugar at a proper level. They’re also loaded with vitamins C and K, as well as antioxidants and manganese.

RECIPE: Enjoy having a salad? Try a – Maine Blueberry and Lobster Salad


Superfoods for Seniors


15. Shellfish

This one might surprise you! Although many people are allergic to shellfish, those who aren’t are sure to reap their benefits. This seafood contains omega-3 fatty acids, B12, iron, and magnesium. It also has potassium, which can be great for your brain.

RECIPE: Looking for the perfect seafood dish? Cook up – Littleneck Claims with New Potatoes and Spring Onions


Superfoods for Seniors


16. Broccoli

Last but not least, broccoli! If you’re hoping to find one vegetable that’s good for your eyes, red blood cells, immune system, bones, tissues, and more… it’s broccoli. This amazing vegetable is high in fiber, antioxidants, vitamin A, vitamin C, B9, and vitamin K.

RECIPE: Take spin on the traditional with Broccoli and Pepper Stir-Fry


Sources: AARP

Have any favorite recipes with any of the superfoods listed above? Did we miss anything? Be sure to leave a comment below to let us know your favorite recipe or superfood!

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