9 'superfoods' that should be included in the diet of the elderly

Elderly people have a lower absorption and metabolism of substances than young people, so a suitable diet is very important. Let’s explore 9 ‘superfoods’ that should be in the diet of the elderly through the following article!

Blueberries are considered a superfood with rich nutrient content. Blueberries are high in phytochemicals, anthocyanins and antioxidants, which promote brain and bone health.

Some scientific studies have shown that people who eat more blueberries have more positive neurocognitive abilities, preventing memory decline.

Older adults need more antioxidant-rich foods to improve the function of bones and other organs. So blueberries are superfoods for the elderly.

In addition, it is said that wild blueberries contain prebiotics that help promote the growth of beneficial bacteria (probiotics) in the intestinal tract, thereby helping the digestive system be healthier.

Dark green leafy vegetables are rich in antioxidants, folate, which have the effect of removing free radicals from the body, reducing the risk of diabetes, heart disease, cancer…

Dark green vegetables such as spinach and kale contain a lot of vitamin K, which limits blood clotting and prevents osteoporosis.

Green vegetables are high in magnesium, which helps prevent type 2 diabetes, cardiovascular disease, osteoporosis, and pain relief.

Brussels sprouts are rich in fiber, low in calories, help enhance the function of the digestive system, help to keep you full for a long time, limiting the consumption of foods containing high fat.

Sulforaphane with Brussels sprouts in it is a powerful antioxidant that helps in better detoxification.

Salmon is rich in omega fatty acids, which help prevent cardiovascular disease. The protein found in salmon provides excellent energy, maintaining muscle mass and strength.

Eggs are a very nutritious food, suitable for many ages. Protein in eggs is very good for the elderly.

Besides, choline found in eggs is an important neurotransmitter for older adults, which has an effect in regulating memory and mood.

Plain Greek yogurt has more protein than other yogurts. One cup of Greek yogurt contains 17g of protein and about 20% of the daily need for calcium, which helps promote bone health and limit memory decline.

Walnuts, ground flaxseeds, chia seeds, and hemp seeds are all super foods for older adults. These nuts contain a good amount of healthy omega-3 fatty acids.

However, nuts and seeds are all high in calories and fat, so users need to consider a reasonable diet to avoid excess causing the opposite effect.

Whole grains are a good superfood for many people, especially for the elderly.

Compared to refined grains, whole grains are richer in nutrients, keeping all essential nutrients such as fiber, folate, iron, magnesium, potassium, protein, vitamin B1 (thiamin), vitamin B2…

Water is an indispensable element in the body. Drink 1.5 liters of water a day, even if you don’t feel different.

However, avoid drinking too much water 1 hour before going to bed to avoid waking up in the middle of the night.