What are the top superfoods for seniors for optimal health? While many guidelines recommend eating five to seven servings of fruits and vegetables daily, the Centers for Disease Control and Prevention suggests the optimal intake may be closer to 13 servings, depending on factors such as age, gender, and physical activity level.
Senior Nutrition: Clearing the Plate
Think back to a time when you were a child and your parents made you eat all of the vegetables and fruits from your plate. Although it may have seemed like a chore at the time, it should seem obvious now that they were doing you a favor. Fruits and vegetables were important then for your growth and wellbeing, but as we begin to age, they become increasingly vital. In many cases, these are the foods that play an important role in reducing the risk of serious conditions and diseases later in life, including heart disease, stroke, hypertension, digestive problems, and even forms of cancer.
Senior Nutrition: Why Fruits and Vegetables Matter
In fact, there are a number of fruits and vegetables that have been classified as “superfoods.” This signifies that they represent an all-natural (generally plant-based) source of vitamins, minerals, and other nutrients conducive to healthy living. And because these foods are so nutrient-dense, they are ideal for aging adults, who are often challenged with reaching their required daily intake of essential vitamins, folic acid, and niacin.
Below you will find some of the fruit and vegetable superfoods that your aging loved ones can incorporate into their diets. Be sure that they consult a physician before modifying any diet, especially if they do not have a comprehensive understanding of their food allergies.
Fruit and Vegetables: The Top Superfoods for Seniors
#1. Blueberries:
Packed with vitamins C and K, blueberries provide seemingly innumerable health benefits. Regular consumption has been linked to maintenance of brain functionality, due primarily to high flavonoid levels. Its manganese levels help regulate metabolism, while the fiber lowers cholesterol and, in turn, maintains blood sugar.
#2. Apples:
Similar to blueberries, apples are a significant source of soluble fiber (daily consumption is said to reduce LDL cholesterol by 40%), but they’re also rich in potassium and vitamin C, both of which benefit blood pressure. Moreover, apple skin contains an antioxidant called quercetin that provides antihistamine and anti-inflammatory support.
#3. Cherries:
Did you know that cherries get their red color from an antioxidant known as anthocyanin? Not only does it provide the small fruit with a vibrant color, it gives it some pretty significant inflammation-reducing and triglyceride-lowering power. Cherries can also help regulate sleep cycles because of their melatonin richness.
#4. Grapes:
In addition to its abundance of resveratrol, a powerful antioxidant that helps promote heart health, studies have shown that the seed extract in grapes can potentially slow the development of Alzheimer’s disease.
#5. Asparagus:
High in lycopene, which reduces the risk of prostate cancer, asparagus also helps the immune system with its plentiful supply of vitamin A. Additionally, its fiber contains prebiotics that promote healthy gut bacteria.
#6. Broccoli:
It’s almost become a cliché, but broccoli could very well be considered a miracle food. With plentiful fiber, vitamins A, C, B9, and K, just about every aspect of your body is directly benefited. New research suggests that broccoli may also help aid in reducing the risk of certain cancers, due to its anti-carcinogenic compounds such as diindolylmethane and glucoraphanin. What’s more, many of its nutrients (zeaxanthin, beta-carotene, and phosphorus) protect the eyes from macular degeneration and cataracts.
#7. Kale:
Often considered a close relative of broccoli, kale does just about everything, from protecting arteries to reducing cholesterol. And whether it’s prepared raw or cooked, these leafy greens are an excellent source of iron and fiber. Kale also contains a plethora of carotenoids and flavonoids – powerful antioxidants that can help protect the body from chronic diseases.
#8. Butternut Squash:
Loaded with beta-carotene (essential for eye health) and vitamin C, this vegetable is a vital asset, especially when it comes to controlling blood pressure. And because of its high fiber, butternut squash is great for maintaining blood sugar and lowering cholesterol.
A Balanced Diet for Seniors
Despite the fact these superfoods are nutrient-dense and help the body in a number of ways, they should not become one’s entire diet. Balance and moderation are both vital when it comes to all aspects of physical well-being, and consumption of fruits and vegetables is no exception. You can still gain weight from the over-indulgence of healthy foods – especially if they’ve been processed. Be wary of “too good to be true” marketing devices, do your research, and always try to find the purest form of the foods listed above.
And remember that fruits and vegetables should represent a component of your daily nutritional intake. If your senior loved ones are looking to understand what constitutes a balanced meal, encourage them to check out ChooseMyPlate. The site is a wealth of information regarding healthy eating, but it also looks at all angles of senior well-being, including recommended physical activities.
You might also want to look at Canada’s Food Guide (https://www.canada.ca/en/health-canada/services/canada-food-guides.html).
Comfort Keepers® Calgary Can Help
We understand how vital proper nutrition is for your aging loved ones. That’s why our caregivers – we call them Comfort Keepers® – help promote nutritious eating habits, as directed by a physician/dietitian.
Comfort Keepers® Calgary Offers Comprehensive Homecare Services for Seniors in Alberta
Comfort Keepers® in Calgary, AB, is the leading provider of care for seniors, providing individualized homecare options to meet the unique needs of your loved ones.
Each Comfort Keepers client has unique care needs. That is why we offer a full range of in-home care services for seniors and other adults – to tailor care plans that provide our senior and other adult clients the right amount and types of help to support independent living at home.
Our comprehensive in-home care services are designed to support seniors and their families throughout Calgary, Alberta. We offer compassionate companionship, personalized personal care, light housekeeping, and meal preparation, as well as specialized care for individuals living with dementia or requiring end-of-life support.
We also assist with safe transportation to medical appointments, grocery shopping, and pharmacy visits. For those who need continuous support, Comfort Keepers provides reliable 24-hour and live-in care options to ensure comfort, safety, and peace of mind.
Personal Care and Companionship Services for Seniors are Available at Comfort Keepers® Calgary
Through personalized home care services in Calgary, we empower seniors to remain engaged and connected. Every care plan is thoughtfully designed to suit individual preferences, ensuring the client receives more than care; they receive companionship, encouragement, and dignity.
Home is the Best Place to Be: The Interactive Caregiving™ Difference
Interactive Caregiving™ provides a system of care that addresses safety, nutrition, mind, body, and activities of daily living (ADLs). Our trained caregivers in Calgary use Interactive Caregiving to engage clients in meaningful ways, creating stronger emotional bonds and promoting mental clarity through conversation, games, gentle exercises, and purposeful routines.
Aging-in-Place with Top-Notch Personalized Senior Care
Comfort Keepers® Calgary is here to help you and your loved ones get the best care possible. If you live in Calgary, Chestermere, and Okotoks, and require homecare services for senior personal care and wellbeing, contact our local Comfort Keepers® office at 403-228-0072.
References:
- AARP. “Top 15 Superfoods for People Over 50” by Julia Bencomo Lobacco. Web. 2016.
- Live Science. “What Are Superfoods?” by Christopher Wanjek. Web. 2015.
- Health.com. “23 Healthiest Superfruits You Need Now” by Benjamin Packet
- Everyday Health. “5 Tricks for Getting Enough Fruit and Veggies” by Krisha McCoy. Web. 2017.
- MindBodyGreen. “Top 10 Health Benefits of Eating Kale” by Alison Lewis. Web. 2012.
Nutrition and Calgary Home Care Services
Home Care Services Offer Balanced Nutrition for Seniors
Nutrition for Seniors | We often hear about eating a healthy and nutritious diet, but many times it is unclear exactly what “nutrition” is. After all, the definition of a healthy meal has changed considerably over the last decade, let alone the past 30 or 40 years.
In simplest terms, nutrition refers to an individual’s consumption of proper nutrients, where nutrients are sources of nourishment for the body. These nutrients come in various forms: protein, carbohydrates, fat, vitamins, minerals, water, and fiber. Some nutrients are required in large quantities, and some are needed in much smaller amounts. At times, nutrients must be consumed together in proper combinations in order to be useful to the body. For example, calcium is an essential nutrient required to form strong bones and teeth. However, the body cannot absorb and use calcium without the proper amount of vitamin D. Therefore, a person who consumes vast amounts of calcium but has a vitamin D deficiency may still have problems with osteoporosis, weak teeth, and other conditions associated with low levels of calcium.
In addition to making the body stronger, proper nutrition can also help seniors live longer. According to the American Journal of Clinical Nutrition, seniors who “ate their “five-a-day” portions of fruit-and-veggies tended to live longer than those who did not.” Surprisingly, the Swedish study this information was based off found that seniors who went “all in” and gorged themselves on fruits and vegetables did not have any additional health benefits. In other words, nutrition implies more than simply eating fruits and vegetables. Good nutrition entails eating the proper number of calories and the proper ratio of nutrients.
In order to better improve the chances of proper nutrition, food should be consumed in several meals a day, with large amounts of nutrients being consumed early in the day. Researchers in Tel Aviv, Israel, found that “When we eat our food has a considerable impact on how our bodies process food…a large breakfast – containing 700 calories – promotes weight loss and lowers the person’s risk of developing heart disease, high cholesterol, and diabetes.”
The Benefits of Home Care Services
Sadly, many seniors with mobility issues or chronic pain have difficulty preparing nutritious meals. In these circumstances, home care services can make a significant difference. For example, Comfort Keepers home care services provide meal preparation support, shopping assistance, and coordination with doctors and professional nutritionists and dietitians.
The goal of home care services is not just to perform tasks for the senior but to improve their quality of life and increase overall independence. By helping seniors understand their changing nutritional requirements, supporting their access to healthy foods, and increasing the likelihood that nutritional meals will be prepared and eaten in optimal meal situations, home care services personnel can give your senior loved one a better chance of maximizing their health and welfare.
Comfort Keepers® Calgary Can Help with Nutrition for Seniors
If you are concerned about the safety of your aging loved ones, especially in regard to fire, we can help. While it’s important to rely on the expertise of licensed professionals for certain precautions, we can provide home safety assessments and ensure your loved ones’ environment is safe.