Top 10 Recommended Healthy Foods For Seniors

523 healthy foods photo

Healthy Foods are essential to our overall life span, While its apparent you can’t stop aging, you can decide to stay healthy by eating healthy foods . The first step toward good health in your senior years is to eat right, hence the top 10 recommended healthy foods for seniors.

Recommended Nutrition Tips For Seniors:

B vitamins Healthy Foods:

You need the B vitamins, like B6, B12, and folate, also called folic acid.

Vitamin B1:

Thiamin, acts as a coenzyme in body metabolism. Deficiency leads to beriberi, a disease of the heart and nervous system.

Vitamin B2:

Riboflavin, essential for the reactions of coenzymes. Deficiency causes inflammation of the lining of the mouth and skin.

Vitamin B3:

Niacin, an essential part of coenzymes of body metabolism. Deficiency causes inflammation of the skin, vagina, rectum and mouth, as well as mental slowing.

Vitamin B5: 

Pantothenic acid, Deficiency may cause paresthesia, or “pins and needles.”

Vitamin B6:

Pyridoxine, a cofactor for enzymes. Deficiency leads to inflammation of the skin and mouth, nausea, vomiting, dizziness , weakness and anemia.

Vitamin B7:

Biotin Deficiency may cause dermatitis or enteritidis, or inflammation of the intestine.

Folate (folic acid):

Folic acid is an important factor in nucleic acid synthesis (the genetic material). Folate deficiency leads to megaloblastic anemia.

Vitamin B12:

An essential factor in nucleic acid synthesis (the genetic material of all cells). Deficiency leads to megaloblastic anemia, as can be seen in pernicious anemia.

Vitamin D And E In Healthy Foods:

Vitamin D:

Ergocalciferol, cholecalciferol, a steroid vitamin which promotes absorption and metabolism of calcium and phosphorus. Under normal conditions of sunlight exposure, no dietary supplementation is necessary because sunlight promotes adequate vitamin D synthesis in the skin. Deficiency can lead to osteomalacia in adults and bone deformity (rickets) in children.

You may also read   10 Things Water Does To Your Body

Vitamin E:

Functions of Vitamin E.

  1. It plays a vital role in preventing oxidative damage and fighting off a variety of degenerative health conditions.
  2. It helps to maintain the circulatory system, improve healing ability and decrease the premenstrual syndrome in women.
  3. Vitamin E is also required for maintaining a healthy and youthful skin.
  4. Scientists have claimed Vitamin E’s role in preventing degenerative mental imbalances like Parkinson’s and Alzheimer’s disease in the elderly.
  5. The nutrient is also required for the overall maintenance of a healthy immune system.
  6. It is also involved in the cell signaling, regulation of gene expression and other metabolic activities.
  7. Adequate amounts of vitamin E protect the body from cancer, heart diseases and age related macular degeneration.

Minerals In Healthy Foods:

Potassium: foods for seniors

Balancing your electrolytes requires potassium, much like sodium. Potassium is also essential for proper nerve and muscle function. Sodium and potassium play a major role in water metabolism. Sodium is the major component of the cations of extracellular fluids. Just as calcium and magnesium interact together, sodium and potassium are closely interacting macrominerals..


Fiber is good for the heart, helps prevent diabetes, and keeps you regular to avoid constipation.

Top 10 Recommended Healthy Foods For Seniors:

1. Apples:

Apples are wonderful fruits for those who are struggling to maintain their blood sugar levels or who have high cholesterol. The soluble fibre they contain can help lower cholesterol and slow the uptake of glucose. Apples also provide potassium, antioxidants and vitamin C.

2. Shellfish:

Shellfish like crab, oysters and scallops contain vitamin B12, iron, magnesium and potassium, all of which are beneficial for brain function.

You may also read   Guavas Nutrition And Health Benefits

3. Leafy green vegetables: healthy foods

Leafy greens like spinach, kale, and turnip greens, as well as vegetables like broccoli, have been linked to lower levels of cognitive decline as people age, according to a study published in the Annals of Neurology.

4. Cold-water fish:

Salmon, halibut, tuna, mackerel, sardines and other cold-water fish have high omega-3 fatty acid levels, making them good for the heart and brain. If seafood isn’t your cup of tea, beans, nuts, flaxseeds and healthy oils can be good substitutes.

5. Eggs:

Eggs are easy to incorporate into a meal and full of protein. They also contain choline, which is a B vitamin that benefits memory and encourages stress management.

6. Asparagus:

Asparagus is full of nutrients that benefit seniors. Lycopene, for example, can protect against prostate cancer. Vitamin A boosts the immune system and eye health, while fibre aids in cholesterol reduction and contributes to heart health.

7. Carrots:

Carrots are very high in vitamin A, and numerous studies have shown that individuals consuming high level of that particular vitamin are less likely to develop Alzheimer’s disease.  One 7-inch carrot delivers the daily recommended dose of vitamin A.

8. Greek Yogurt:

Part of Greek yogurt’s popularity as a healthy food is due to its high protein content and great taste.  It also provides high levels of calcium (good for preventing osteoporosis), potassium, and B12.

Protein consumption is recommended for seniors because it helps to preserve muscle mass. You can bring in Greek yogurt, which is a great high-protein snack for seniors eating less meat.

You may also read   18 Super Healthy Foods Loaded With Healthy Carbs

Note: One thing to watch out for with Greek yogurt is the high sugar content of the flavored varieties.  Opting for plain Greek yogurt would be the healthiest choice.

9. Spinach:

Spinach is one of incredible green-leafy vegetable totally recognized as one of the healthiest and nutrients dense foods in the world for its health benefit, Loaded with antioxidants, anti-cancer properties. Minerals and vitamins. This kind of food is a must haves for seniors as it will play plenty of roles in maintaining optimal healthy status for seniors.

10. Berries: for seniors

Blueberries and other berries are among the most nutritious sources of carbohydrate when it comes to fruit. They’re rich in vitamins, minerals, and can even turn white fat into calorie-burning beige fat. They aren’t the most concentrated source of carbs; a cup of blueberries has 10g (7g from sugar, 2 from fiber), but they do have incredibly high antioxidant levels and a multitude of health benefits thanks to their polyphenols, It’s recommended for seniors to consume healthy foods like berries so as to gather all the needed nutrients for healthy living.

Leave a Reply