Delicious food is one of life’s great joys, especially when it’s nutritious food as well! At Provision Living Senior communities, our dining team incorporates nutrient-rich, flavorful ingredients into delicious meals that promote senior health and wellness. Here are 10 of the best superfoods for seniors, along with some healthy serving suggestions for each.
1. Dark leafy greens
Rich in vitamins and antioxidants, dark green leafy vegetables like kale and spinach contain lots of vitamin A and C, calcium, iron, and antioxidants, which helps support bone health, aid digestion, and boost immunity.
Try it: Put them in salads, sauté them with olive oil and garlic, or add them to soup.
2. Berries
Fruits like blueberries, raspberries, and strawberries are rich in antioxidants, vitamins, fiber, and other nutrients that aid heart health, reduce inflammation, and boost cognitive function.
Try it: Eat berries as a snack, mixed into yogurt or oatmeal, blended in smoothies, or on salads.
3. Fatty fish
Forget what you were told. There is such a thing as healthy fats! High in omega-3s, fatty fish like salmon, tuna, and mackerel benefit heart and brain health. They also offer protein, fiber, and omega‑3s that promote fullness and balance cholesterol.
Try it: Eat it grilled or baked, in a salad, or served with roasted vegetables.
4. Nuts and seeds
Enjoy nuts for healthy fats, protein, and antioxidants, which promote heart health and are anti-inflammatory.
Try it: Eat as a snack, sprinkled on oatmeal or yogurt, or in baked goods.
5. Avocados
These versatile vegetables are loaded with potassium, protein, fiber, omega‑3s, monounsaturated fats, and antioxidants that promote heart health and satiety.
Try it: Eat avocados on whole grain toast, in salads, or in guacamole.
6. Beans
Great sources of plant-based protein and fiber; beans and legumes help aid digestion and stabilize blood sugar.
Try it: Enjoy beans in soups and stews, sprinkled on salads, or as a bean dip.
7. Whole grains
They’re much better for you than white bread and feature high fiber content to help you maintain energy and digestive health.
Try it: Have oatmeal, make a grain bowl for lunch, or serve whole wheat bread on the side for dinner.
8. Cruciferous vegetables
Veggies like broccoli and Brussels sprouts support liver detoxification and may reduce the risk of cancer.
Try it: Eat it roasted with olive oil, steamed, or added to stir-fry.
9. Citrus fruit
High in vitamin C, antioxidants, and fiber. Citrus fruit can aid heart health, boost immunity, protect against cancer, and improve cognitive function.
Try it: Eat as a snack, in water or tea, added to salads, or in a marinade.
10. Eggs
One of the most versatile foods that’s also super easy to prepare. Eggs provide protein, vitamin B, and choline, all of which are important for brain function.
Try it: Eat them scrambled, poached, or as an omelet.
Healthy Dining at Provision
At Provision senior communities, we bring out the best in senior dining! Our talented chefs whip up healthy, delicious meals that incorporate the best superfoods for seniors, while licensed dieticians work with residents to accommodate dietary restrictions or allergies.
With these two working in tandem, we ensure every resident gets the nutrition they need and the tasty food they enjoy. You can find a sample menu here!
Are you looking to learn more about quality dining and senior health and wellness at Provision? Download our brochure today or schedule a visit to one of our communities. We also encourage you to download our free digital cookbook, “Nourishing Seniors: A Digital Cookbook By Provision Living.”
