7 Superfoods for Seniors

Medically Reviewed By William C. Lloyd III, MD, FACS
Written By Ashley Festa on September 5, 2020
  • Girl makes salad with grandma
    A Healthy Boost to Your Senior Nutrition With Superfoods
    You already know not all foods are created equal, but ‘superfoods’ stand out above even the best, packing a powerful nutritional punch. That means they are rich in vitamins, minerals, antioxidants, soluble fiber, and other nutrients that boost your heart, eye, bone, and brain health. Many have also been shown to help reduce your risk of certain diseases, including cancer. While they aren’t miracle foods, these superfoods are beneficial for senior nutrition when eaten as part of an overall healthy diet.
  • Chocolate pieces and ground cocoa on wood table
    1. Dark Chocolate
    Eating a healthy diet doesn’t have to be bland and boring. If you don’t overdo it, the antioxidants in dark chocolate make it a great choice if you want a healthy treat to add to your diet. Antioxidants help prevent your arteries from clogging, which increases your risk of having a heart attack. Besides being heart healthy, dark chocolate may also lower your blood pressure and reduce your risk of stroke. But make sure you choose dark chocolate that’s at least 70% cacao; milk chocolate doesn’t have the same superfood benefits.
  • Kale super vegetable close up
    2. Kale
    Kale is a dark, leafy green that offers a long list of benefits, including lower cholesterol, better eye and bone health, and lower blood pressure. This superfood contains an antioxidant called lutein, which contributes to healthy eyes and may also prevent the buildup of fats and cholesterol on artery walls. Because of its high vitamin K levels, kale could interfere with blood thinners; talk with your doctor before adding large amounts of kale to your diet. Use juiced kale in a smoothie or make a kale salad for easy ways to improve senior nutrition.
  • bowl of berries
    3. Blueberries
    Adding colorful fruits and veggies to your diet is a great way to ensure you’re getting a variety of vitamins and minerals. Blueberry skin is chock full of vitamins C and K, manganese, and an antioxidant called anthocyanin, all of which contribute to a healthy diet. The soluble fiber in blueberries may help lower your cholesterol and blood pressure and may also help reduce inflammation. The tiny fruit may boost your memory too, so remember to have a couple of servings of this superfood throughout the week.
  • bowl of oatmeal with blueberries
    4. Oatmeal
    Besides being a whole grain—always a good idea to add to a heart-healthy diet—oatmeal’s superfood status comes from its high amount of soluble fiber, which helps lower your cholesterol. Besides fiber, oatmeal also contains protein, iron and other necessary minerals. It may also help reduce your risk of developing colon cancer. Toss in a handful of blueberries to sweeten your oatmeal without unnecessary sugar, and you’ll double the superfoods in your nutritious breakfast.
  • Bundle of asparagus
    5. Asparagus
    Asparagus is a great dietary addition for senior nutrition, particularly for men. This heart-healthy veggie offers a high amount of lycopene, which helps reduce the risk of prostate cancer. The vitamin A found in asparagus boosts the immune system, contributes to healthy eyes, and can help reduce cholesterol. Its fiber content also supports the healthy bacteria in your digestive system. Along with the protein and iron in asparagus, it’s a versatile superfood to add to your nutritious diet.
  • hands holding large scoop of walnuts
    6. Walnuts
    Nuts as a group offer many health benefits, and walnuts are one of the best. It contains an omega-3 fatty acid called alpha-linolenic acid, which acts as an anti-inflammatory protecting you against heart disease, arthritis, and cancer. Walnuts also contribute to cardiovascular health in other ways, improving blood flow throughout the body and into your heart. Even as little as one serving of this superfood per week can reduce your risk of cardiovascular disease by nearly 20%.
  • Eating salmon salad
    7. Salmon
    Salmon is considered another superfood because of its high omega-3 fatty acid content. Adding this fish to your diet can decrease your chance of having a heart attack, and it can also help lower your blood pressure. In addition to contributing to heart health, salmon is important for senior nutrition because it can help build brain cell membranes, which may help prevent Alzheimer’s disease. While eating this fish is beneficial, wild-caught salmon is a better choice than farmed salmon because it contains fewer pollutants.
Senior Nutrition | 7 Foods with Antioxidants & Fiber for Seniors

About The Author

Ashley Festa is a Greenville, S.C.-based freelance writer and editor who has been writing professionally for nearly two decades. In addition to Healthgrades, she also has written for Johns Hopkins School of Nursing, the University of Texas at Arlington School of Nursing and Health Innovation, and Fit Pregnancy magazine.
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Medical Reviewer: William C. Lloyd III, MD, FACS
Last Review Date: 2020 Sep 5
THIS TOOL DOES NOT PROVIDE MEDICAL ADVICE. It is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on the site. If you think you may have a medical emergency, immediately call your doctor or dial 911.