What is a SuperFood?
Superfoods are nutrient-rich foods that positively impact the health of older people if added to their diet. These enhance our immunity, slow ageing and increase our energy levels. According to science, there is no such thing called a Superfood. The term Superfood is a byproduct of marketing, and companies selling these foods coined this term to capture people’s attention and influence sales of these healthy foods.
Superfoods, if incorporated into our elderly loved ones diets, can benefit their health significantly. People over the age of 65 are at higher risk of diseases due to a poor immune system and lack of physical activity.
Declining health impacts other aspects of health such as:
- Poor digestion – caused by slow metabolism.
- Constipation due to lack of a fibre-rich diet.
- Brittle bones and poor bone density – caused by osteoporosis or osteopenia.
- Lethargy, low energy levels, lack of physical activity.
It’s essential to implement nutrition-rich food into our Elder’s diet like Superfoods, which enhance their immune system by keeping them healthy.
Here is a list of Superfoods for the Elderly:
Dark Green Leafy Vegetables
Dark green leafy vegetables are the powerhouse of nutrients such as calcium, Vitamin C, fibre, zinc, and magnesium. These super vegetables have anti-inflammatory compounds called carotenoids that protect against certain types of cancer.[1] (source – https://www.ncbi.nlm.nih.gov/pubmed/27485230 ) and help reduce the risk of potential chronic health illnesses such as diabetes and heart disease.[2](source- https://pubmed.ncbi.nlm.nih.gov/29751617/)
Dark green leafy vegetables commonly found in India are:
- Spinach (Palak)
- Fenugreek (Methi)
- Mustard (Sarso)
- Colocasia/Taro Leaves (Arbi ke Patte)
- Turmeric Leaves (Haldi ke Patte)
While these green leafy vegetables are healthy, they might taste bitter when eaten raw. Many people love consuming them when mixed in curries, stir-fried, in salads or smoothies.
Herbs & Spices
Various herbs and spices help build immunity; some even help us fight some chronic health diseases. For example, turmeric and cinnamon help heal and boost immunity. Garlic helps lower cholesterol, blood pressure and blood sugar levels. Ginger treats nausea, morning sickness, improves digestion and decreases symptoms of osteoarthritis source: https://www.sciencedirect.com/science/article/pii/S106345841401276X.
Therefore adding super herbs and spices into the diet will enhance the health of the Elderly.
Legumes
Elders tend to exercise less and have less physical activity, making it vital to add Legumes to their diet. Pulses or legumes like beans, lentils, peas play a crucial role in preventing or managing various diseases as they are nutrient-rich and fibre dense. They have vitamin B, protein, and other necessary minerals that help manage diabetes, control blood pressure, cholesterol and help maintain a healthy BMI. These superfoods also allow us to stay full for a longer time and help decrease unhealthy snacking habits.
Fish
Fish is termed a superfood because it is an excellent source of omega-3 fatty acid, vitamin B12, D and B2(riboflavin), calcium, phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. Fish such as mackerel, sardines, pomfret, kingfish and more are good sources of protein that helps older people gain muscle strength. One cannot overdo protein intake since older bodies are not much efficient at breaking down protein compared to middle-aged people. Moderate consumption of fish – 2 to 3 servings per week will help control the risk of chronic diseases.
Eggs
Eggs are healthy, but they might come with the reputation of being unhealthy due to their yolk containing cholesterol. People settle for just eating the egg whites while remaining unaware that the yolk has various health benefits. Egg yolk contains selenium, vitamin D, B6, B12. It also contains choline, a neurotransmitter that helps the Elderly maintain a healthy memory and control mood swings. They also have protein to start up the day with and keep the elderly feel energized all day.
Whole Grains
Whole grains are an essential part of every diet as they boost the intake of various nutrients such as iron, magnesium, folate, fibre, protein, vitamin B1, B2, B3, B6, E. But we need to stay away from the refined counterparts of whole grains.
Here is a list of whole grains easily available in India:
- Barley
- Brown rice
- Millet
- Oatmeal
- Popcorn
- Wheat
- Buckwheat
The whole grains contain fibre content that will help with digestive issues like constipation, commonly occurring in elderly people.
In the end, a well-balanced diet is essential for a healthy mind and body. You can get expert advice tailor-made according to the needs of your elderly loved one. Also, consider consulting a geriatric physician that will help you choose the diet better depending on your loved one’s health conditions. Thank you for reading, and we hope this article has helped you understand how superfoods can positively impact the health of the Elderly.