Senior Superfood IG (Intro)

by: Felicity Dryer

For many people today there is still somewhat of a familial attachment to various dishes and recipes that may not be the best of healthy food choices. The influence is vast but when one lives their lives with great memories attached to bad food it may be hard to convince them otherwise. Yet, if healthy dietary adjustments are made at a young age it could be highly beneficial.

For seniors it is even more essential. By introducing senior superfoods, a major shift could ensue creating a rise in quality of life when it comes to physical as well as mental challenges; possibly less age related pain; and the potential for longevity of independence.

Radicals

When certain chemical reactions occur within the body as a result of diet, environment, nature or any other number of causes, free radicals may be formed. These compounds systemically travel looking to cause trouble, hence the term ‘radicals’.

Fortunately, found in many healthy foods are their nemesis; antioxidants. These are chemicals that block free radical activity. Enough antioxidants that are replenished on a daily basis could significantly reduce the negative health effects of free radicals.

Superfoods that contain high levels of antioxidants include:

1. Dark green leafy vegetables such as spinach, collard greens and kale
2. All kinds of berries
3. Sweet potatoes
4. Grapes
5. Nuts
6. Tea
7. Beans
8. Fish

A 2007 study by The Department of Nutrition and Food Sciences and Center for Epidemiologic Research, Utah State University concluded that,

“High antioxidant intake from food and supplement sources of vitamin C, vitamin E, and carotene may delay cognitive decline in the elderly.”

Oil Up

There are many nutritional benefits when it comes to various botanical oils. Yet, it is the subpar or even dangerous oils that most people consume on a daily basis. For seniors, if good oils have not been part of their daily diet either directly or in the form of solid food, it’s time to start putting them there.

Foods with oils that contain omega-3 fatty acids offer a laundry list of superfood superpowers that include assisting in healing or preventing such conditions as hypertension, cognitive decline, macular degeneration, skin conditions, depression, diabetes, rheumatoid arthritis and several cancers.

According to the University of Maryland Medical Center, it is recommended that seniors and non-seniors alike consume more omega-3 rich foods like olive oil, avocado, salmon, flaxseed, soybeans, sweet red peppers, chia seeds and walnuts.

The Whole Grain

Many years ago there were a wide variety of whole grains. These included spelt, hemp, oat, barley and many more. Eventually wheat took over the industry and shortly after that it became common practice to strip the wheat of all its nutrients. This is still done today simply to make it more aesthetically pleasing in the form of white flour.

Incorporating more whole grains into a senior’s diet offers many health benefits. Various studies have shown some remarkable results. One in particular researched the metabolic syndrome of older adults. This is the process at which the body experiences changes to glucose and insulin metabolism which if left unchecked can lead to diabetes, obesity and high blood pressure.

The study, conducted by the Department of Nutrition and Food Science, University of Maryland concluded that,

“Whole-grain intake is a modifiable dietary risk factor, and older and young adults should be encouraged to increase their daily intake to > or = 3 servings/d.” 

Get Nutty

Eating nuts sometimes gets a bad rap due to their high fat content. What many do not realize however is that the fat in nuts is a complex fat. This means that the body uses it for many processes as opposed to simple fats (chips, fries, etc) where the body stores these in fat deposits because it doesn’t know what to do with them.

WebMD describes some benefits,

“Nuts are one of the most balanced foods on the planet. They offer a good dose of “healthy” fats along with a smaller amount of protein and carbohydrate. Each type of nut offers a unique profile of minerals, phytochemicals, and types of fat. Walnuts are the highest in plant omega-3s, for example, while Brazil nuts are best for selenium. Most nuts also contain phytochemicals such as resveratrol and plant sterols, which help lower cholesterol.”

Bring superfoods into a senior’s life through new recipes as well as healthy snacking. It is a change that has the potential to enhance a quality of living some may never have had the privilege of experiencing.

About the Author

Originally born in Flagstaff, Arizona, Felicity Dryer was raised by her parents (more or less modern-day hippies) to always make her health a top priority. She moved to Los Angeles to pursue her career as a freelance health writer, and continues to help those seeking encouragement to keep moving forward to achieve their goals.