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Great Foods for Seniors Looking to Stay Healthy

November 10 2022

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Making the right nutrition choices can make a world of difference in the lives of aging seniors. In fact, choosing healthy and nourishing foods is one of the best ways for older adults to prevent chronic diseases, boost their energy levels, and increase their longevity. Eating the right foods can also reduce unwanted doctor visits and illnesses throughout the year. All these things are of utmost importance for seniors looking to stay active and independent in their golden years. 


As we age, our nutrition needs can shift. Older adults need to focus on certain vitamins & minerals more than those that are younger than them. For example, foods high in Vitamin D become more important for aging adults. Seniors also tend to have slower metabolisms, which can impact the number of calories they need every day.

Looking for Nutrient-Rich Foods

Seniors can find the important vitamins and minerals they need in a variety of foods. A diverse diet filled with healthy sources of protein, carbohydrates, and fats is the best way to ensure that much-needed nutrients are getting into the body. When it comes to protein, healthy sources can include foods that appeal to both meat-eaters and vegetarians. This includes lean meats such as ground turkey or legumes such as beans and lentils are all good options. Healthy fats can be found in foods such as avocados which are loaded with helpful nutrients. 


Including lots of fruits and vegetables in a daily diet is critical for seniors looking to boost their health. Try to eat the rainbow and incorporate foods of many different colors into daily meals. Cruciferous vegetables such as broccoli, brussel sprouts, and cabbage are excellent sources of fiber, vitamins, and cancer-fighting phytochemicals. Whole grains are also very important and linked to a reduced risk of developing heart disease, cancer, and diabetes.

Eating Blueberries Regularly

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Blueberries are a great food for seniors to incorporate into their daily diets for many reasons. They are filled with important antioxidants that protect our body from free-radical damage and cut the risk of cancer and heart disease. Additionally, studies have shown that blueberries have beneficial neurocognitive effects on human beings and may be helpful in pushing back age-related cognitive decline. 

Considering Greek Yogurt

Greek yogurt is another food that holds multiple benefits for aging adults and seniors. It actually contains good amounts of protein and calcium, two nutrients that are very important for older adults looking to keep their muscles and bones healthy. Yogurt is also full of probiotics that can boost gut health and aid digestion. Additionally, greek yogurt may be able to boost the body’s immune function and might even help prevent infection. 

Fish & Seafood for Seniors

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Seniors that eat at least two portions of fish every week can look forward to many important health benefits. Some of the biggest benefits come from the omega-3 fatty acids that fish provide and are known to help prevent cognitive decline and provide some relief from joint pain. Fish can also be a great source of lean protein and help older adults maintain much-needed muscle mass. For these reasons and more, it can be a very good idea for seniors to regularly consume healthy fish.

Staying Hydrated

In addition to healthy foods, seniors should make sure they are staying hydrated throughout the day. This can be done easily by drinking small amounts of water, coffee, and tea every few hours. It’s important to make sure drinks are not high in sugar or salt to avoid unwanted health problems in the long run. 


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As you can see, there are so many incredible foods that can make it easier for seniors to stay healthy over time. Eating a varied diet filled with healthy sources of protein, carbohydrates, and fats is very important in this regard. Certain foods such as blueberries, salmon, and greek yogurt can make smart choices thanks to the combination of helpful nutrients they provide to aging bodies. Finally, seniors need to make sure they are also hydrating throughout their day while making sure to avoid excessive sugars and salts. 

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