55 Healthy Foods For Seniors

Indeed, eating well plays a large role in emotional, physical, and mental well-being. As the old saying goes,’you are what you eat.’ Yet many seniors today ignore or are oblivious to healthy foods and their benefits.

Below, The Uptown has assembled 55 healthy foods known to improve overall bodily function, putting the ‘boom’ in boomer. Ready?

Tomatoes: Not only are they packed with vitamin C, they provide cancer-fighting Lycopene.

Low-fat yogurt: One of the healthier products from the dairy family, low-fat yogurt is rich in protein, calcium, and potassium, which help strengthen bones.

Sunflower seeds: A rich source for vitamin E. Also known to lower cholesterol, provide anti-inflammatory, and cardiovascular benefits.

Dried fruit: Dried apricots, peaches, figs, and dates can deliver potassium, calcium, folic acid, sulphur iron, copper, and magnesium. They are also high in carbohydrates and fiber.

Kiwi: Kiwi is filled with nutrients such as, vitamin C, vitamin E, potassium, fiber, and folate.

Blueberries: If you are suffering from bladder infections, buy blueberries. Eating blueberries make it difficult for bacteria to stick to urinary tract walls.

Calcium-rich orange juice: Satisfies 300-350 mg of your daily calcium requirement.

Eggs: If you are particularly concerned about losing weight, medical research has shown eating one egg for breakfast per day will not increase cholesterol, but will help reduce the daily calorie intake.

Chicken: Chicken [without the skin] is an excellent, low fat source of protein. White meats are healthier than red meats, as red meats have a higher cholesterol level. If you really like beef or pork, stick with lean meats.

Fatty fish: [Salmon; Mackerel] are ultimate sources for omega-3 fatty acids and help protect the heart. Fatty fish is the healthier alternative to red meat.

Beans: [Kidney; Black; Navy] if you’re looking for an inexpensive and versatile way to add fiber to your plate, beans are the perfect match. A half cup of black beans is nearly 10 grams of fiber, kidney beans have about 10 grams per serving, and a half cup of navy beans has 8 grams of healthy fiber.

Kale: Kale is known to help prevent tumour growth. It’s high in fiber and has zero fat. It’s also high in iron, vitamin K, vitamin A, vitamin C, and filled with antioxidants.

Tea: [Black, Green] tea has proven to have many health benefits. Tea possesses antioxidant catechins that help reduce heart-disease and cancer risk.

Ginger: Adding a few slices of ginger to your tea or meals can help remedy nausea. It may reduce joint inflammation and diseases like rheumatoid arthritis.

Garlic: Garlic, whether raw, cooked, or granulated, has organosulfur compounds which helps lower cholesterol.

Avocado: Avocados are rich in healthy fats as well as vitamin C, vitamin B6, and vitamin E. They are also loaded with nutrients that prevent macular degeneration and cataracts.

Olive oil: Olive oil contains a compound called squalene which helps keep your heart healthy.

100 percent whole wheat bread: The much healthier alternative to white bread. Every slice of 100 percent whole wheat bread has 15 grams of fiber, 5 grams of protein, and 30 grams of carbohydrates which gives you the energy you need. Carbohydrates from whole wheat bread are also low on the glycemix index; meaning they won’t increase blood sugar levels like other simple carbohydrates.

Whole wheat pasta: Forget the white pasta. Whole wheat pasta has all the benefits of whole wheat bread, and also contains selenium. Selenium improves the immune system against cancer cells and increases the good cholesterol for a healthy heart.

Bananas: Bananas are loaded with potassium which aids in heart health and muscle function.

Canola oil: Canola oil has both omega-3 fatty acids and monosaturated fats.

Onions: Onions have a compound called organosulphur that helps keep your heart healthy.

Peas: Peas are important suppliers of carotenoids lutein and zeaxanthin which help protect against age-related eye diseases.

Oysters: Oysters are an excellent source of zinc which is important for immune function.

Cranberry juice: Just like blueberries, cranberry juice will fight bladder infections.

Mushrooms: [Shiitake; Maitake] helps the body fight cancer while building the immune system. They also have a protein called, lectin, which fights cancerous cells and prevents them from multiplying.

Pineapple juice: Drinking pineapple juice is a good way to regulate your digestive system and prevent constipation.

Sardines: Sardines have high levels of vitamin D and calcium, strengthening your bones.

Spinach: Spinach is the leafy green you want to load up on. It helps prevent eye disease and cataracts; protecting the center of the retina from cell damage.

Tuna: An excellent source of vitamin D. Three ounces of canned tuna contains about 39 percent of your daily dose of vitamin D.

Walnuts: Cut your chances of experiencing a cardiac event by up to 50 percent by eating a handful of walnuts a day.

Celery: Contains phtalides compounds that lower blood pressure as well as cholesterol.

Soy: New research shows soy is rich in isoflavones, which are compounds with antioxidants that protect against cataract formation in animals.

Artichokes: Not only do artichokes contain about 6 g of high fiber content, it also possesses a flavanoid, which has been proven to reduce skin cancer in animals.

Sauerkraut: Go-to source when fighting with allergy symptoms, Sauerkraut is rich with vitamin B, A, E, and C.

Almonds: Studies show that a daily serving of 3 1/2 oz of almonds can lower bad cholesterol by 14 percent.

Fortified cereals: Cereals like Total Whole Grain and Wheaties give up to 25 percent of your daily vitamin D dosage; strengthening bones.

Grapefruits: Along with oranges and other citrus fruits, grapefruits contain monoterpenes. These nutrients help prevent cancer; helping release carcinogens out of the body.

Papayas: Papayas work as an antioxidant; reducing absorption of nitrosamines taken from the soil or from processed foods, which have been proven to be cancer-causing sources.

Molasses: Molasses is a super food filled with a variety of helpful vitamins and minerals. It has been proven to help heal acid reflux, anemia, tumor reduction, dermatitis, eczema, psoriasis, varicose veins, ulcers, constipation and joint pain. Note: Be sure to look for unsulphured blackstrap molasses.

Barley: Barley is an excellent source for a soluble fiber called beta-glucan which helps lower blood cholesterol.

Grapes: Red grapes contain bioflavonoids, antioxidants that help prevent cancer.

Orange bell peppers: With such high levels of carotenoids like lutein and zeaxanthin, these peppers help lower the risk of cataracts and macular degeneration.

Peanut butter: Helps reduce heart-disease. Peanut butter without partially hydrogrenated oils is your best bet.

Brazil nuts: Three to four Brazil nuts delivers 420 mcg of selenium, which is eight times the recommended daily amount.

Cauliflower: A cancer-fighting veggie high in fiber and vitamin C.

Cabbage: Helps with constipation, stomach ulcers, arthritis, rheumatism, eye disorders, heart diseases, aging, Alzheimer’s disease, and strong cancer fighter.

Oats and oat bran: One cup of cooked oat bran or 1 1/2 cups of daily oatmeal lowers cholesterol by 5 percent.

Collard greens: Disease fighters boasting 93 to 226 mg of calcium per cup.

Bok choy: This Chinese cabbage offers 158 mg of calcium and 44 mg of vitamin C per cup.

Arugula: Arugula is a member of the cabbage family and is high in cancer-preventative compounds.

Oranges: One orange delivers 50 g to 90 g of vitamin C, 40 mg of folic acid and 52 mg of calcium.

Purple grapes and juice: Rich with flavonoids, anthocyanins, and resverastrol, which helps protect the heart.

Blackberries: Packed with 10 g of fiber in just a single cup; helps reduce risk of colon cancer.

Turmeric: Turmeric is a spice located in the ginger family. Medical studies show it has medicinal properties to aid against inflammatory diseases and cancers, especially bowel and colon cancer.