5 Superfoods for Senior Health and Wellness

There truly is something to be said for old age that you are what you eat. Indeed, as you age and find yourself in your Golden Years, you need to pay even closer attention to what you eat. A healthy diet is vital. In this regard, we present some basic information about five superfoods that are ideal for seniors:

  • Raspberries
  • Fish
  • Walnuts
  • Taro root
  • Swiss chard


Raspberries come complete with several benefits that can enhance the health and wellness of women and men in their senior years. For example, raspberries contain significant amounts of fiber. Fiber is beneficial to your body, particularly your colon. The American Diabetes Association recommends that adults consume at least 25 to 30 grams of fiber daily.

Raspberries contain an abundance of what are known as antioxidants. Antioxidants protect your cells from free radicals. Free radicals are medically classified as “unstable molecules that naturally occur in the body. In small amounts, free radicals can help the immune system. However, an excessive amount of free radicals can do damage to your cells, DNA, and proteins.” Too high a level of free radicals in your body can cause harm.

It’s important to keep a healthy balance of free radicals by eating foods rich with antioxidants – like raspberries – that may help break them down more effectively.


Fish should be a part of your diet as you live your best life in your Golden years. Many fish are an ideal way to get low-fat, high-quality proteins into your diet.

Certain fish are filled with omega-3 fatty acids, vitamins D and B2, and can be rich in calcium and phosphorus. Because of the benefits of including certain types of fish in your diet, the Heart Association recommends eating fish at least twice a week.

In selecting fish, you need to pay attention to something that might seem backward at first blush. When looking for the healthiest options, the fattier the fish, the better it is for your health. Fatty fish contain higher levels of omega-3s. Omega-3s are healthy fats that keep our hearts and brains healthy. Omega-3s may also lower blood pressure and decrease the risk of depression. Omega-3s may reduce inflammation and might help fight rheumatoid arthritis.

When it comes to selecting fish for a healthy diet, the prime choices are:

  • Salmon
  • Trout
  • Sardines
  • Herring
  • Canned mackerel
  • Canned light tuna
  • Oysters


Want to keep your eyes in good health? Eat more walnuts.

Seniors are also recommended to eat more walnuts. Walnuts contain vitamin E as well as omega-3 fatty acids.

Walnuts are considered helpful in preventing:

  • Cataracts
  • Age-related macular degeneration
  • Free-radical damage

Walnuts are also helpful to ensure that your eyes get the level of vitamin A required. In addition, unlike many other nuts, walnuts also appear to be effective anti-inflammatories.

Taro Root

The taro root was originally grown in Asia. In this day and age, it is being grown across the globe. Taro root is not only delicious but also an excellent source of fiber.

Taro root is deemed effective at:

  • Managing glucose or blood sugar levels
  • Managing gut health
  • Supporting heart health

Taro root contains two healthy carbs: fiber and resistant starch. Because of its high fiber and resistant starch makeup, taro root may make you feel fuller. It may also reduce overall calorie intake and can enhance fat burning.

Swiss Chard

Unless you have been living on a remote mountaintop, you undoubtedly have heard that dark, leafy green vegetables are some of the best foods for seniors and people of all ages to consume regularly. The most commonly eaten dark greens in U.S. diets include:

  • Spinach
  • Kale
  • Collards

Many people, including men and women, tend to overlook Swiss chard in their Golden Years. Having said that, you are wise to incorporate Swiss chard into your diet.

Swiss chard is a low-calorie vegetable. Swiss chard is high in antioxidants that fight free radicals (the importance of which has been discussed previously in this article. It is also rich in vitamins A, C, E, and K.

Vitamin K helps many important functions in your body, such as blood clotting. Vitamin K is also essential for bone health. Swiss chard is also an excellent source of:

  • Calcium
  • Magnesium
  • Iron
  • Potassium

Swiss chard is also rich in fiber.

Before embarking on any major dietary changes, you should visit your doctor. Indeed, bringing the food items mentioned in this article can have tremendous benefits. However, you need to ensure that no major dietary alterations will upset your system or conflict with your medications.

Overall Benefits of a Health Diet

We have visited with you about some of the specific benefits of certain items that oftentimes are called superfoods. These foods are designed to enhance an otherwise healthy diet. The benefits to seniors of an overall healthy diet abound and include:

  • Promotes overall health: We get a strong and healthy body with a healthy mind by eating healthy food. Healthy food keeps you fit and active. A healthy diet can extend your life.
  • Active brain: Healthy food is full of various nutrients. These nutrients provide us with energy and alertness. Hence, we stay active. The connection between certain superfoods and a healthy brain was discussed a moment ago.
  • Protects against certain diseases: A healthy body protects you from various diseases, including chronic diseases. This includes various dangerous diseases like diabetes, high blood pressure, high cholesterol, and some other conditions.
  • Combat obesity: Healthy food also saves us from obesity as it helps in managing unnecessary weight gain.
  • Strengthens our immune system and digestion: Healthy food strengthens our immune system and digestion. For example, fiber-rich food keeps our digestion smooth, and vitamin C improves our immunity.
  • Lifts your spirits: A healthy diet lifts your mood and makes you feel good. We avoid feeling lethargic after eating light and healthy food. Rather, we feel active and energetic. Hence, we feel good after eating healthy food.