Senior Living Care Blog

Best Foods for Seniors

Posted by Jackson Bentley on Apr 30, 2018 11:00:00 AM

Part of the natural aging process is the gradual wearing down of cells and body tissue-Avoid this wearing down by keeping the body strong with the best foods available. Methods of exercise and fitness can go a long way towards slowing down this process. These anti-aging foods wont reverse the timetable, but they can help improve memory and cognitive function, especially when augmented by a health and fitness routine. 

The human body wasn't meant to last forever, which is why as we age, the body gets worse at absorbing nutrients such as vitamin d, and digestion gets crippled, making high fiber foods a necessity. Seniors are at greater risk for damage to bones, and heart conditions that could be fatal. This is because the aging process greatly affects all aspects of the body, including muscle strength, flexibility, and balance.

Falls are actually the leading cause of death among people aged 65 or older, which is approximately 9500 deaths per year in America. To keep the body in tip top condition, make sure to eat these super foods on a regular basis, or at the very least, incorporate them into your diet in small fashion. If you are living at home and are trying to eat healthy, the temptations can be difficult. It might be hard to prepare your own meals and incorporate certain super foods to keep you in tip top shape. You may want to look into whole30 meal delivery if this is the case.


Best Foods For Seniors

An array of fresh fruit-For seniors, there are options of the best foods for ones aging body.


Yogurt is a great choice for increasing levels of Vitamin B in the body. It’s also an excellent source of calcium, to increase bone strength, and a great source for zinc and potassium. If you’re looking for more protein in your meal, upgrade that yogurt to Greek, which contains less fat, and is high in pro-biotics.


Dark Chocolate

Who doesn’t want an excuse to eat more chocolate? Dark chocolate contains beneficial antioxidants that help lower senior risk for cancer and dementia. Dark chocolate may even improve blood flow, lower blood pressure, and even raise cardiovascular health. The benefits are minor, but when taken in moderation dark chocolate has a noticeably positive effect on the human body. Chocolate lovers rejoice!



Fish have long been considered an excellent source for a number of nutritious vitamins and minerals. Fish also contain an important acid that improves cardiovascular health. Known as omega 3 fatty acids, these acids are primarily found in fish, and be gathered from salmon, mackerel, tuna, and sardines. Doctors recommend including at least two servings per week.



Popeye’s penchant for swilling spinach may have been more than just a ploy to convince kids to eat their vegetables. Spinach won’t give you bowling ball arms, but it will help you control blood pressure, lower risk for certain cancers, and improve bone health. Spinach is nutrient dense, with vitamins, minerals fiber and iron.


Milk Kefir

This super food does more than just play Jack Bauer on 24, it’s protein rich and packed to the brim with probiotics. Probiotics aid in food digestion and overall metabolism. Kefiran, a polysaccharide that some studies show might help lower blood pressure and cholesterol.


Green Tea

Green Tea has long been used as a super food due to its many health benefits such as for keeping cholesterol down, being packed helpful antioxidants, and also tasting great. Green tea can help protect heart health, prevent Alzheimer's, prevent memory loss, strengthen bones, and prevent diabetes.


Olive oil

A staple of the Mediterranean diet, Olive oil has many health benefits related to the aging process. It’s rich in monounsaturated fats, contains a large amount of antioxidants, has anti-inflammatory properties, and could help prevent strokes. Don’t overdo this delicious super food, but don't skip out on it either. The healthy fats present have been linked to lower rates of dementia and cancer.



Eating walnuts, peanuts, almonds and other nuts can do a lot to lower your bad cholesterol. Much like fish, they are rich in omega 3 fatty acids, as well as fiber and protein. Nuts are a great snack food that also give your health a boost, so make sure to keep some on hand.



Berries are well known for containing antioxidants, but the most prominent of them all is anthocyanins. This nutrient is known to be linked with keeping your memory sharp as you age. Berries are also a great source of fiber, which aids in the digestion process.



Best Foods to Avoid for Seniors

While there are plenty of nutritious options out there for seniors to check out, we highly recommend avoiding these foods like the plague when it comes to what’s on your plate.


Diet Sodas

While regular sodas are bad enough, diet sodas may be a snake in the grass. Research from the general internal medicine team has linked routine drinking of these to increased risk of heart attack or stroke. The study followed the drinking habits of 2500 people over the age of 40 for 10 years, and discovered that those who drank diet sodas on a daily basis were 43% more likely to suffer from a vascular event (such as a stroke or heart attack.


Raw Meats

While it’s never advised to consume raw meat in general, seniors may be especially at risk for consuming some form of bacteria. Instead of going for the raw meats, it’s better for seniors to stick with the lean white meat like chicken, or seafood from a reputable source.


Raw Eggs

Raw eggs may have seemed like a great idea for Rocky Balboa, but much like raw meat, consuming raw eggs carries a multiplied danger for seniors and the elderly. Eggs are healthy on their own, but in order to be safe for seniors to consume, they should be fully cooked.



Next Steps

At Landmark Senior Living, our residents thrive on a rich diet of nutritious and best foods for their bodies/minds. We offer the most up-to-date programming and care options, ensuring residents can always access the services they need and want. For assisted living near you, reach out to Landmark Senior Living.


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Topics: Brain health food

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