6 Superfoods For Older Adults

Posted by Jie Yin Tan on

Healthy Eating for Older Adults Superfood Food that is Good for You Elderly

Did you know that micronutrients derived from what you eat can improve your health and help prevent chronic diseases, such as high blood pressure, osteoporosis and certain cancers? As we age, our dietary needs evolve. We might not need as much food as we used to. Our basal metabolic rate, or the rate that energy is used while our body is at rest, declines as well. However, this could lead to some problems. Our reduced food intake coupled with a lack of variety in what we choose to consume can lead to malnutrition and micronutrient deficiencies. Therefore, it is crucial that we adopt a healthful diet by choosing to consume a variety of healthy foods and avoiding empty calories. So, we have put together a list of superfoods that are amazing for you and easy to find in supermarkets!


Sweet Potatoes

Sweet potatoes are densely loaded with nutrients that are incredibly good for your body. Firstly, this orange-fleshed root vegetable is rich in vitamin A. In fact, a sweet potato could contain 438% of your daily vitamin A requirement. Vitamin A could help bolster your immunity and make you less susceptible to infectious diseases.

Secondly, contrary to its name, sweet potatoes are great for those with diabetes as they help to regulate and stabilize blood sugar levels. Furthermore, sweet potatoes are jam-packed with fiber. Fiber slows the absorption of sugar into your bloodstream which helps to regulate your blood sugar as well.


Bell Peppers

Bell peppers, in their variety of colors, are not just pleasing to the eyes! They are packed with antioxidants which reduces the risk of chronic diseases such as heart diseases. Furthermore, these antioxidants could fight off harmful cancerous cells which could help to prevent cancer.

Besides antioxidants, bell peppers also contain plenty of anti-inflammatory nutrients. Some studies have shown that these nutrients could prevent inflammation of the joints and muscles. Moreover, bell peppers are rich in vitamins A and C which helps to boost your immune system. So, pop a couple of bell peppers into your shopping basket the next time you are at the supermarket to keep all these diseases at bay!


Firm Tofu

Firm tofu is a low calorie and cholesterol-free source of protein, iron, and calcium. In fact, it is so densely packed with these goodies that it can help to meet your daily requirements for calcium, magnesium, and iron! All these goodness could lower the risk of osteoporosis and work towards improving your bone health.

Moreover, soy isoflavones found in tofu could reduce the amount of ‘bad’ cholesterol in your body. Hence, eating tofu on a day-to-day basis could reduce total cholesterol and lower risk of cardiovascular diseases.



When eaten raw, tomatoes are an excellent source of vitamins A and C that bolsters your immune system. They also work as antioxidants that could protect your cells from damage. As mentioned, it could work to prevent cancer as well.

While heat could destroy the abundance of vitamin C in tomatoes, cooking tomatoes could increase the amount of lycopene in them. Lycopene is a plant compound that is extremely good for your health. It could reduce the risk of developing prostate cancer and even improve your bone health to prevent osteoporosis. So, feel free to eat your tomatoes both raw and cooked to reap all these health benefits!



Have a sweet tooth? Try blueberries! These wonderfully colored berries could satisfy your sweet tooth while providing some significant health benefits. Blueberries are loaded with vitamin K, as well as magnesium, calcium, iron, and zinc. These nutrients are vital for bone and bone tissue health. Regular intake of them could improve bone strength, elasticity, and overall health.

Like many of the other superfoods on this list, blueberries are also rich with antioxidants which could ward off all sorts of cancers.


Pink Salmon

To end off the list, here’s a non-plant based superfood! Salmon are the healthiest source of protein for seniors. Proteins are vital for bodily processes such as the repair of cells and maintenance of bone health. More importantly, proteins could help maintain muscle mass which is crucial as our body changes when we age.

They are also one of the best sources of omega-3 fatty acids that could prevent inflammation and lower blood pressure. In fact, just consuming 80 ounces of salmon a week could lower risks of heart diseases.  

That will be all for our list of superfoods! These food items are more affordable and widely available in supermarkets. Take a step towards great health and add these superfoods into your shopping basket the next time you go grocery shopping!

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