Include superfoods in your diet can help both yourself and the older adult you care for to stay healthy. From berries to avocado, leafy greens and green tea – these nutritional powerhouses are worth every bit of hype they receive.
However, depending on them alone won’t meet all your health needs and could even cause nutritional imbalances. Eat them only occasionally as part of a well-rounded diet plan.
Acai Berries
Acai (pronounced ah-sigh-EE) berries are small, round fruits with a center pit that grow in clusters. Available as powders, frozen fruit puree or pressed juice and perfect for smoothies or an acai bowl, Acai contains antioxidants which may benefit heart health; low in sugar with high fiber levels making this food choice particularly suitable for people living with chronic kidney disease and dialysis patients; however be wary of potassium intake when considering Acai as part of your daily intake plan.
Acai berries contain antioxidants that help fight free radicals – unstable molecules which damage cells and contribute to chronic diseases such as cancer and cardiovascular disease. Acai may help impede memory decline among older adults by helping the brain rid itself of damaged cells while simultaneously increasing communication among brain cells.
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Greek Yogurt
Creamy and tart yoghurt snacks have long been an integral part of many diets, offering essential protein, calcium and probiotics – essential components that promote digestive health and weight loss.
All yogurt starts with milk and live cultures. Greek yogurt goes one step further by straining out liquid whey for thicker consistency with more of its signature tart flavor.
Try yogurt either plain or sweetened for a delicious breakfast, creamy base for dips, natural meat tenderizer or base for smoothies, dressing and sauces such as our classic Tzatziki recipe. Additionally, it makes a wonderful marinade to add flavor and keep food moist during cooking while simultaneously increasing potassium intake, helping maintain healthy blood pressure levels and offset sodium intake.
Kale
Kale has become an industry favorite over the past several years due to its wide-ranging leaves and versatility, popping up everywhere from restaurants and food blogs to snack shelves as a crunchy alternative to chips.
As with other dark greens, kale offers an abundant supply of vitamins A, C and K; folate; potassium; and carotenoids – while also being an excellent source of calcium and magnesium.
Kale belongs to the cruciferous vegetable family, alongside cauliflower, Brussels sprouts, cabbage, collard greens, kohlrabi and turnips. This group of vegetables contains cancer-fighting compounds like sulforaphane. Furthermore, it’s rich in antioxidants that may reduce oxidative damage that leads to disease as well as vitamin A and iron content – two critical nutrients to keep in your diet!
Spinach
Spinacia oleracea spinach packs an abundance of essential vitamins and minerals for optimal health, just like its fictional character Popeye! A rich source of vitamin A which promotes eye health as well as vitamin C to bolster immunity and heal cuts or scrapes quickly, folate, B6, E and K as well as magnesium for nervous system support, iron for growth and development, calcium for strong bones are just a few benefits you’ll find when eating spinach (Spinacia oleracea).
Spinach is an excellent source of dietary fibre, an essential nutrient for maintaining a healthy gut microbiome and immune system. Furthermore, spinach contains phytochemicals–plant-derived compounds known to have health-boosting benefits–which may help protect against heart disease while at the same time slowing aging by decreasing inflammation and oxidative stress.
Avocado
Avocados have quickly evolved beyond being just another trendy breakfast toast ingredient to become a versatile ingredient that’s featured in both savory and sweet dishes alike. Their creamy texture adds delicious flair to smoothies, salads, and other recipes while their nutritional profile benefits include vitamins, minerals, and essential healthy fats that may aid in improving overall health.
Regular avocado consumption can play an integral part in maintaining heart health by lowering LDL cholesterol levels and increasing the ratio between “bad” and “good” cholesterol. They’re also an excellent source of potassium, which may help to regulate blood pressure and nerve function.
Avocado’s heart-healthy monounsaturated fats may assist with weight loss and promote a balanced diet, while its fiber can improve digestive health by supporting regularity and producing short-chain fatty acids (SFCAs) that feed beneficial bacteria in the colon.
