Powerful Superfoods for Active Seniors Over 50
Aging is a natural process, but by adding certain superfoods to your diet, you can help minimize premature disease and increase your quality of life. BCSLA’s senior living members know the importance of nutrition, with on-staff professional chefs always searching for the latest and greatest in cuisine to support their residents. Learning from the best, in this article, we cover some of our favourite superfoods for active seniors!
The first superfood for healthy aging that comes to mind is nutrient-dense blueberries. Full of antioxidants and fiber, these little powerhouses help balance stress on your body that can lead to disease and inflammation.
Not only do they help flush out free radicals, but they are also amazing for your digestive system. With tons of soluble fibre, this superfruit is excellent at metabolizing food more efficiently as you age.
Psyllium Husk & Chia Seeds
Both psyllium husk and chia seeds have a unique feature where they gel when exposed to liquid. By soaking these herbs and seeds, their gel-like form helps your gut and liver remove bad cholesterol, preventing digestive issues and heart disease.
Similar to blueberries, these two are packed full of fibre, making them a win-win for your gastrointestinal system. Try a blueberry chia seed pudding with cinnamon and Greek yogurt for a healthy breakfast packed full of superfoods.
This green vegetable is a star player in the superfood world for active seniors. Packed full of nutrients that increase the amount of protein in the body, they have been shown to help prevent muscle loss and weakness. With iron, protein, fibre, sulforaphane, calcium, vitamin-A, and more, broccoli is amazing for preventing cancer and weakened eyesight. Try adding broccoli slaw as a dinner side tonight, or blend up a broccoli cheddar soup for a cozy lunch.
Most types of fish are a great addition to an active seniors lifestyle, but fatty fish like salmon certainly stand out with their main attraction, Omega-3 fatty acids. Omega-3s like DHA, ALA, and EPA can only be found in our diet, so adding salmon to your meals can make a big difference in your longevity.
Omega-3 fatty acids have been shown to reduce joint inflammation, lower blood pressure, increase good cholesterol, reduce the risk of diabetes and Alzheimer’s disease, and even help prevent cancer. These amino acids are great sidekicks in an active lifestyle!
Looking for extra Omega-3s? An easy way to introduce more into your diet is through ground flaxseeds. As a powder-like substance, they have little to no taste, so you can add them to any meal without really noticing. Ingesting these seeds ground-up is important because our bodies cannot break down their skin to get to the good nutrients inside. But, if you want an even more concentrated amount, try adding flaxseed oil to your salads or smoothies!
Dark leafy greens like collard greens, spinach, kale, bok choy, swiss chard, and arugula bring heaps of vitamin-K to your diet. By eating these nutrient-dense greens, your body can better balance the thinning of your blood from blood pressure medication and reduce bone fragility as you age. With extra calcium, iron, fibre, and magnesium, you’re going to want to add these to your salads and smoothies.
Inflammation is a common issue that can get in the way of living an active, healthy lifestyle as we age. Tumeric has been a long time key herbal medicine used to improve heart health, reduce pain, reduce oxidative stress, balance blood sugar, prevent Alzheimer’s disease, and help prevent cancer. However, with such a strong herb, it can be difficult to incorporate into your diet, so starting with a turmeric latte before bed could be a great option.
At BCSLA, we understand the importance of food as medicine for active seniors. If you’re ready to live a healthy, active lifestyle, book a tour with one of our trusted members to get a glimpse into what it’s like dining at a BCSLA senior living member residence.