5 Superfoods to Support Healthy Aging

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raspberries, walnuts, swiss chard, taro root, fish

Vitamins, free radicals, fatty acids — oh my! Getting all your nutrients can be complicated. There’s a reason it takes years of hitting the books to get a degree in nutrition! But thankfully, you don’t need to have a degree to eat healthily.

Check out these five superfoods that are great for seniors. From protecting your bone health to fighting harmful molecules, these five foods pack a healthy punch. Try incorporating them into your meals this week (and beyond).

1. Raspberries

Raspberries are more than a sweet treat — they’re full of fiber. Your body, especially your colon, can’t thank you enough for foods that are fiber-rich. In fact, the American Diabetes Association recommends adults consume at least 25 to 30 grams of fiber per day.

But raspberries are also full of antioxidants, which protect your cells from free radicals.

What are free radicals? They’re 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.

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

2. Fish

Fish is a great way to get low-fat, high-quality proteins into your diet. It’s filled with omega-3 fatty acids, vitamins D and B2 (riboflavin) and is rich in calcium and phosphorus. And because of all these great nutrients, the American Heart Association recommends eating fish at least two times per week.

This may sound backwards, but the fattier the fish, the better it is for your health. Fatty fish contain higher amounts of omega-3s. Omega-3s are healthy fats that keep our heart and brain healthy. Omega-3s may lower blood pressure, may decrease the risk of depression and may reduce inflammation and help fight rheumatoid arthritis.

Some good choices for fish are salmon, trout, sardines, herring, canned mackerel, canned light tuna and oysters.

(Here are six more reasons to add seafood to your diet.)

3. Walnuts

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

This nut contains vitamin E and omega-3 fatty acids. These nutrients work together to help prevent cataracts and age-related macular degeneration (AMD). Vitamin E is an antioxidant that protects the eyes from free-radical damage, and zinc helps make sure your eyes get the vitamin A they need.

Most nuts have these nutrients, so what makes walnuts the superior nut? They contain omega-3 fatty acids, meaning they may have more anti-inflammatory properties than some other nuts.

4. Taro Root

The taro root was originally grown in Asia, but these days it’s taking over plates around the world. You may have even seen taro root-flavored desserts or frozen yogurt. That’s because this starchy root is surprisingly sweet!

But taro is more than just delicious — it’s an excellent source of fiber and helps your body manage blood sugar, gut and heart health. The 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 fat burning.

5. Swiss Chard

We all know that dark, leafy green vegetables are some of the best foods for us.

Usually what comes to mind is spinach, kale or collards. But what about Swiss chard? It's also impressive in its wide array of nutritional benefits.

Swiss chard is a low-calorie veggie high in antioxidants that fight free radicals. It’s also full of vitamins A, C, E and K. Vitamin K helps a lot of important functions in your body, such as blood clotting, and is essential for bone health. It’s an excellent source of calcium, magnesium, iron and potassium and loaded with fiber.

Want more easy ways to eat healthier? Check out these 6 heart-healthy spices to try.

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