16 Superfoods for Healthy Seniors (With Recipes!)

I know what you’re thinking: “It’s not even New Years!” or “Summer’s almost over so I don’t need to focus on my ‘beach bod’ anymore!” We know…

But the truth is eating healthy shouldn’t be seasonal or a tried-and-failed New Year’s resolution – it should be something we consider every time we sit down for a meal. It’s especially important to eat the right foods as we get older so that we can continue living our happiest and healthiest.

Luckily, finding nutritious superfoods can be as simple as knowing what to buy at the local grocery store. Some foods can even help prevent gum disease or prostate cancer! Don’t know what to put in your cart? Here are 16 amazing superfoods that are great for aging seniors (along with plenty of tasty recipes!):

  1. Salmon: Seafood lovers rejoice! Salmon is one of many varieties of seafood that is quite excellent for your health. Loaded with omega-3 fatty acids, this delicious fish can reduce the risk of heart attacks, irregular heartbeats, and can also help lower blood pressure. It even can help build brain cell membranes.



  1. Spinach: Remember when Popeye would gulp down a can of spinach and suddenly grow larger muscles? How cool was that? Unfortunately, that doesn’t happen in real life. What does, however, is just as amazing. Spinach can benefit you in: diabetes management, cancer prevention, asthma prevention, lowering blood pressure, bone health, and much more. Pretty powerful for a batch of green leaves.



  1. Apples: “An apple a day keeps the doctor away” – and there’s plenty of reasons why. Not only are apples a good source of potassium, antioxidants, and vitamin C, but they’re also high in soluble fiber. This helps to lower cholesterol and maintain healthy blood sugar levels.

butternut squash

Butternut Squash

  1. Butternut Squash: Looking to “squash” your unhealthy lifestyle? Apparently, butternut squash is a good place to start. This food is over-the-top with beta-carotene, which is great for eye health. It’s also packed with vitamin C to benefit your heart, and it’s high in fiber to lower cholesterol and maintain healthy blood sugar levels.



  1. Asparagus: Looking to ward off the risk of prostate cancer? Asparagus is high in lycopene, which can protect your prostate. The vegetable is also rich with vitamin A (important for eye health and your immune system) and fiber (important for keeping your heart healthy).

oatmeal with blueberries


  1. Oatmeal: Some people hate it and some people enjoy it every morning. However there is one thing no one can argue with: oatmeal is great for your health. High in soluble-fiber/protein, low in fat, and loaded with iron and other important minerals, oatmeal remains the staple of a healthy breakfast.
  • RECIPE: Want to spice your oatmeal up a little? Try this – Chai Oatmeal

olive oil

Olive Oil

  1. Olive Oil: While not technically a “food,” olive oil is a great addition to any meal. Why? The oil is high in monosaturated fat, which can reduce the risk of heart disease, improve blood sugar levels, and help keep insulin levels down. It also contains high levels of vitamin K and vitamin E, to aid in blood-clotting and in the creation of red blood cells.



  1. Raisins: Who doesn’t enjoy eating a box of raisins from time to time? Not only are they great-tasting, but they’ve also been found to fight bacteria in the mouth that can cause gum disease and cavities. Since gum disease is a serious problem that affects millions, these little fruits could save your life.



  1. Kale: You might have heard a lot of hubbub around kale recently. That’s because this superfood packs a punch! Kale contains omega-3 fatty acids and vitamin K, which helps to promote blood clotting. It also benefits eye health with lutein, and bone health by being a rich source of calcium.

greek yogurt

Greek Yogurt

  1. Greek Yogurt: Beware! There’s a big difference between American-style yogurt and Greek-style yogurt. Greek yogurt typically contains less sugar and salt, fewer carbs, and has more protein and probiotics than its American counterpart.



  1. Quinoa: Ever heard of quinoa? Quinoa is a South-American grain that’s brimming with fiber. It also has plenty of antioxidants, B2, magnesium, iron, copper, and phosphorus. Gluten-free? Oh yeah, it’s got that covered too.



  1. Pears: Can one fruit lower the risk of colon cancer and diabetes? Absolutely. Not only can pears lower the risk of obtaining those diseases, it also serves to provide vitamin C, folic acid, antioxidants, and potassium.

dark chocolate

Dark Chocolate

  1. Dark Chocolate: Finally, a reason to eat chocolate! (As if we needed one…) Dark chocolate can prevent a heart attack by protecting arteries from clogging up. This is due to antioxidants like flavonoids and polyphenols. Just make sure that the dark chocolate is 70% cacao to reap all the health benefits!



  1. Blueberries: When it comes to maintaining your health, eating blueberries is a smart (and delicious) way to do it. These berries are packed with enough soluble fiber to lower your cholesterol and keep your blood sugar at a proper level. They’re also loaded with vitamins C and K, as well as antioxidants and manganese.



  1. Shellfish: This one might surprise you! Although many people are allergic to shellfish, those who aren’t are sure to reap their benefits. This seafood contains omega-3 fatty acids, B12, iron, and magnesium. It also has potassium, which can be great for your brain.


  1. Broccoli: Last but not least, broccoli! If you’re hoping to find one vegetable that’s good for your eyes, red blood cells, immune system, bones, tissues, and more… it’s broccoli. This amazing vegetable is high in fiber, antioxidants, vitamin A, vitamin C, B9, and vitamin K.

Sources: AARP

Have any favorite recipes with any of the superfoods listed above? Did we miss anything? Be sure to leave a comment below to let us know your favorite recipe or superfood!