Every day, we hear about different foods or spices that experts promise keep us from getting cancer, give us more energy, maybe boost our immune systems. Many times, those foods are called “superfoods.”
But how do you know which foods really are super? And are some foods better for you as you age than others?
Check out some of these foods often called superfoods and find out just how super they really are for seniors.
What is a superfood?
Let’s start with a definition. The superfood designation isn’t a label given to foods that meet a specific criteria. It’s simply the way people have begun to refer to foods that pack a heavy nutrient punch.
According to the Cleveland Clinic, superfoods are often thought to improve heart health, build a strong immune system, prevent cancer, reduce inflammation and lower cholesterol. They are also packed with antioxidants, minerals and vitamins.
Turmeric
Turmeric has been touted in the past few years as a wonder spice to cure everything from arthritis to cancer. While the most well-known compound in turmeric, curcumin, is known to have anti-inflammatory properties, it’s difficult for the body to absorb in large quantities.
Studies are mixed on the effectiveness of turmeric, but current research is under way to determine if it can help in the treatment of Alzheimer’s disease as well as several types of cancer. Regardless of its use as a treatment, turmeric packs an antioxidant punch that can help seniors as they age.
It’s important to keep in mind that too much turmeric can be harmful, especially for those who struggle with low blood sugar or acid reflux.
Cranberries
Cranberries provide a high dose of vitamin C and antioxidants, making them a great addition to a senior’s diet. But the best benefits for seniors lie in cranberries’ ability to prevent urinary tract infections. According to studies, urinary tract infections account for more than a third of all infections in nursing home facilities.
Cranberries also may provide protection against heart disease, cancer and other degenerative diseases. Whether you eat cranberries in baked goods, as a side dish or in juice, adding this food to your diet can leave you feeling super.
Hemp seed
Hemp seeds are a great source of plant-based protein for seniors, which is important because as we age, our bodies are less able to absorb protein. Hemp seeds are also high in fatty acids, which can boost your body’s immune response and may help those who struggle with eczema and other skin conditions.
Eating hemp seeds or hemp seed powder can also lower your risk of heart disease, as the seeds contain compounds that can help lower your blood pressure. If you already have issues with low blood pressure, be sure to check with your doctor about whether it’s safe for you to consume hemp seeds.
Kale
Kale may be the original food to claim the superfood title as it’s one of the most nutrient-dense foods available. Kale is chock full of important nutrients that can improve your health, including vitamins A, K and C, as well as manganese, copper, calcium and magnesium.
One reason for seniors to add kale to their diets is to protect their eyes. Kale contains lutein and zeaxanthin, which have been shown to protect against macular degeneration and cataracts.
If you’re not a fan of traditional steamed kale, don’t worry. You can eat kale in salad or put it in a smoothie. It’s also a great addition to stir fries or pasta.
Black beans
It may be surprising to see black beans on a list of superfoods. After all, they’re just beans. But black beans pack a nutritious punch and are especially good for those who deal with diabetes, as their high fiber content can help slow the glycemic response to other foods.
Black beans also offer fiber, which keeps the digestive system in shape as we age, as well as magnesium, which is important for bone health and has been linked to helping prevent depression—both major concerns for seniors. Eating black beans can also reduce bloating, lower cholesterol and lower blood pressure.
Dark chocolate
Finally, something on the list that sounds fun to eat! Dark chocolate may make a tasty snack or dessert, but it also provides an impressive array of health benefits. The flavonoids in dark chocolate have been shown to improve blood flow, which can help lower blood pressure.
Compounds in dark chocolate also help prevent the formation of artery-clogging cholesterol, and studies have shown that dark chocolate may improve cognitive function in older adults.
It’s important to remember to eat dark chocolate in moderation, however, as all these benefits can come with a high calorie count.
Chia seeds
Not everyone is familiar with chia seeds, but these small black or white seeds have a long history as a staple of Aztec and Mayan diets. Today, people eat chia seeds because of their high fiber content as well as the protein and omega-3 fatty acids they offer.
Chia seeds have been linked with a number of health benefits, including helping with weight loss, protecting your heart and liver from disease, and helping to control blood sugar. The most important benefit for seniors, though, may come from the nutrients in chia seeds that protect your bones. One study found that eating chia seeds could increase bone mineral content, thereby strengthening your bones.
Avocado
Several years ago, avocados got a bad rap for their high fat content, but that high fat content provides plenty of benefits. Healthy fats improve skin health and can boost the immune system.
Eating avocados may also help protect you from developing heart disease and cancer as well as improve digestion.
Of special interest to seniors is that avocados are high in vitamin K, which is important for bone health and preventing osteoporosis. Also, as a good source of folate, avocados can help keep brain chemistry in balance, protecting against depression and the loss of other cognitive functions.
Adding superfoods to your diet
While this isn’t an exhaustive list of superfoods, it’s a great place to start making some changes to your diet that can benefit your health. As with any habit change, start small.
Choose the item on this list that you think sounds the tastiest or that addresses your particular health status. Try adding it to your diet once or twice a week. Then add another food. Before you know it, you’ll be eating a diet filled with superfoods.