Many older adults don’t eat right. Caregivers say they just don’t have time, while many elderly complain about loss of appetite, chewing problems, eating alone and lack of mobility to cook or shop for food. Maximize your health by eating “superfoods”, chosen for their ability to ward off a panoply of diseases.

There are some foods so dense in nutrients they have been declared “superfoods.” Studies have been done to prove these foods have good benefits in helping to ward off certain conditions and disease, and in some cases, prevent them. But, take this with a grain of salt, as no one food can be the “magic bullet” to save you from what your neglectful life style or genes are programmed to do. The good news is that eating superfoods can often delay a decline in brain activities like concentration, reason and memory that may come with age.

If you’re not getting the food you need, doctors recommend older adults take a daily multivitamin as a supplement to a healthy diet. The following superfoods are heart-healthy, anticancer and good for your brain:

1. Beans beans good for your heart, The more you eat the more you…: A study done at UC Irvine found that older adults who consume at least 400 micrograms of folate each day can reduce their risk of Alzheimer’s and Dementia by 55%, a good reason to eat your beans. Got gas? Mash them, soak them, and eat them with other foods like garlic and ginger, or try Beano.
2. How sweet it is: Fruit – Blueberries, grapes, cherries, plums: Fruit is the food to preserve cognitive ability due to its antioxidant-rich content. Oxidation of cells is like rusting - unstable molecules react with oxygen in the body and spew free radicals. Oxidative damage may play a part in many brain-related (neurodegenerative) diseases, including Alzheimer’s, Parkinson’s, and amyotrophic lateral sclerosis (ALS).
3. Oranges: Big on vitamin C, oranges are chock full of folate and potassium. Oranges will boost your immune system, making it harder for those cold viruses to take up residence.
4. Mom was right: Eating vegetables like broccoli is good advice. Researchers at Johns Hopkins found that broccoli and broccoli sprouts contain a chemical that kills the bacteria responsible for most stomach cancer. It also contains folates – good for decreasing the risk of Alzheimer’s.
5. Pumpkin – the manly veg: The zinc in pumpkin seeds helps older men have good prostate health. It also protects men’s bones and can help reduce the inflammatory symptoms associated with arthritis.
6. Spinach: Sure, Popeye ate spinach for strength but he also protected himself against osteoporosis, heart disease, colon cancer and arthritis. It can also slow cognitive decline.
7. Oats: A nice, hot bowl of oatmeal is more than a warm way to start your day. You can lower your cholesterol, reduce your risk for cardiovascular disease (heart failure) and boost your immune response to infections and colds. Just make sure to skip those convenience packets of instant oatmeal with sugar and added preservatives.
8. Wild salmon: This fatty fish is swimming in omega-3s that may help protect the brain from aging. Fatty acids counteract free radicals that cause oxidative damage to brain cells, and some research suggests they may help improve the efficiency of nerve signal transmission at synapses.
9. Soy: A complete source of protein, soybean products are important to vegetarians. It’s a great source of choline, which offers protection against Parkinson’s, Alzheimer’s, memory deficit problems and cardiovascular diseases.
10. Tea — green or black: Tea has been used as a medicine in China for at least 4,000 years. Green tea is rich in anti-oxidants that inhibit the growth of cancer cells. It can also help lower LDL cholesterol levels, and inhibit the formation of blood clots.
11. Tomatoes: This is one hot veg, as it’s a source of lycopene, a carotenoid with antioxidant and cancer-preventing properties. And yes, ketchup is a good source too.
12. Skinless turkey breast: OK, you’ll want to talk turkey once you know it’s an extra-lean source of protein and packed with niacin, B₆, phosphorus and selenium, needed for healthy hearts and to lower the risk of cancer.
13. Walnuts: Yes, nuts are fattening, but you don’t need to eat the whole tree. A study in the Journal of the American College of Cardiology showed walnuts had more health benefits than olive oil. Walnuts help preserve the elasticity and flexibility of the arteries; good news to those concerned about heart disease and stroke.
14. Yogurt: There’s a reason why this fermented milk product predates recorded history. You may have heard about certain ethnic groups with unusual longevity who consumed lots of yogurt – especially those from the Caucasus Mountains of southern Russia. Recently, the new buzzword is “probiotics” - probiotic microbes compete with the pathogens making it a tasty, easy way to boost your immune system.

For more information, check out our articles on nutrition and the elderly.

Filed under: AGIS, Alzheimer's, Caregiving, Health & Safety