10 Superfoods To Munch On If You’re 50 And Above
Superfood has gotten a lot of attention in the past decade. From spirulina to goji berries, nutritionists and diet researchers are discovering more about how certain foods are potentially as beneficial for your health as any multivitamin—and maybe even better.
As your body ages, its nutritional needs tend to shift. Energy levels decrease, metabolism can slow down, and bones can become more prone to breakage. But it’s not all weight gain, getting creaky, and feeling feeble! For every ailment, nature provides support.
You might be used to seeing superfoods branded as brightly colored powders that get heaped into smoothie bowls. But in reality, there are loads of superfoods all around you that come in the form of familiar fruits and veggies.
We’ve rounded up 10 highly nutritional superfoods that can help to energize, soothe, support, and strengthen your body as it ages.
A recent study from the American Journal of Clinical Nutrition found that adults in their 50s have a 60% less chance of developing macular degeneration if they ate oranges on a regular basis.
Citrus-rich fruits have long been known as great sources of fiber and vitamin C. Oranges in particular have a high content of this potent vitamin, able to give you your daily quota with just a single fruit. By keeping up your vitamin C consumption, you can keep your immunity strong and fend off free radicals.
Magnesium is an important nutrient for aging adults—and avocado is absolutely packed with it. According to USDA, eating just half an avocado will give you 29 mg of magnesium, which helps to support blood flow, iron absorption, and maintaining a healthy nervous system.
In addition to magnesium, you’ll find significant quantities of healthy monosaturated fats that help with reducing the risk of heart disease. Women going through perimenopause and menopause in particular can benefit from this creamy fruit. However, it’s essential for everybody, aging or not, to get a good dose of magnesium on a regular basis.
Blueberries get the most publicity for their awesome superfood benefits, but berries of all kinds deserve similar appreciation. Berries are a powerful source of antioxidants, allowing them to assist the body in fighting against cancer, free radicals, diabetes, and heart disease.
These beautiful little fruits can lower the risk of developing Alzheimer’s, a mentally degenerative disease that affects a vast quantity of the population over 50. While most berries differ in flavor, color, and nutrient density, you can find a huge capacity of antioxidants in raspberries, strawberries, blackberries, cranberries, and mulberries.
- Sweet potatoes
Sweet potatoes have been on the collective list of superfoods for a while, and for good reason. They are a stunning example of a healthy carbohydrate, loaded with fiber, antioxidants, and life-giving sustenance that humans have been relying on for centuries.
Because they are gluten-free, sweet potatoes also offer a neat alternative for adults dealing with gluten intolerance or celiac disease—a growing concern amongst people over the age of 50. Switching out regular potatoes for sweet potatoes now and then will keep you full for longer and keep your digestive health in check.
It’s pretty common knowledge that dark, leafy greens are a rich source of nutrients (particularly iron) that everyone needs to stay strong and healthy. But did you know that broccoli belongs to a group called cruciferous vegetables, which contain indole glucosinolates?
Indole glucosinolates are natural compounds that support the balance of healthy gut bacteria, making them an indispensable part of any well-rounded adult diet.
The nutrients found in this jewel-like fruit are often outshone by its beauty, but that doesn’t mean they aren’t worth acknowledging. In fact, pomegranates are a rich source of antioxidants, which play a pivotal role in heart health. You can use them to boost cardiovascular strength in your later years.
You’ve got to get your Omega-3 oils somewhere, so why not from a succulent, sustainably fished side of salmon? Both the heart and the brain need Omega-3 oils to function optimally, which is why adding naturally omega oil-rich foods to your diet is so important.
The nutrients found in fatty fish like salmon, mackerel, or sardines can help to reduce the risk of heart disease, brain disease, stroke, and even certain types of depression. If you don’t eat fish, you can find this superfood oil in flax seeds and chia seeds.
Garlic is a powerhouse of natural goodness. Belonging to the allium vegetable family, garlic, chives, leeks, and onions all contain potent anti-viral and anti-bacterial properties, making them an excellent food to turn to when you’re suffering from an infectious illness.
But the health benefits don’t end there. Garlic can help to prevent cancerous cells from developing, reduce the risk of diabetes, and regulate both cholesterol and blood pressure levels.
Like broccoli, this curly plant belongs to the cruciferous vegetable family. Some nutritionists say that the darker in color an edible plant is, the higher its nutrient density is. Kale gets its deep green hue from high levels of chlorophyll, which contributes significantly to heart and blood health.
One of the strongest incentives for eating kale as an older adult is its offering of carotenoids, which help the body to fight off and eliminate cancerous cells.
- Legumes and beans
This food group has all the power when it comes to plant-based protein. While other food groups like red meat and dairy are also high in protein, they also contain high levels of saturated fat, which often counteracts their health benefits.
Beans and legumes, on the other hand, contain all the protein you need, without adding any unwanted cholesterol to your diet.
The type of bean or legume you eat will further add nutrients to your plate. Edamame beans are high in phosphorus, lentils in vitamin B6, and kidney beans with iron.
As you get older, it becomes increasingly important to consume healthy, life-giving fruits and veggies. But with superfoods as delicious, colorful, and varied as these, getting the right nutrients is easy. If you want to munch your way to a healthy 50 years old and beyond, include these superfoods in your diet!