Some foods can be categorized as superfoods because they provide abundant nutrients such as vitamins and minerals to help optimize the body’s ability. Superfood not only meets the needs of vitamins and minerals or helps reduce weight, but also helps prevent chronic diseases, prevent aging, and help achieve better health. Combining superfood into a balanced diet and regular exercise with a ratio of 80% to diet and 20% to exercise will be beneficial in several aspects of long-term health. As we get older, our physical health decreases, the body will take longer to digest food and you may not drink water often because it doesn’t feel thirsty as usual, other things also occur such as loss of appetite, so we need serious attention to the food you eat to maintain health even after the age of 50 years. People over 50 years generally experience a decline in health and begin to have various health problems like diabetes, heart attack, cancer, and obesity. In this article, you will get a list of highly nutritious superfoods, especially for people over 50 years to keep the body healthy and fit.
Pesticide-free organic apples are very good for consumption every day not only for children but also for adults because they contain a variety of nutrients that are good for health. Apples contain vitamin C, antioxidants, potassium, potassium, and soluble fiber. These nutrients make apples have various benefits such as lowering blood pressure, lowering LDL cholesterol, maintaining healthy blood sugar levels, reducing the risk of cancer, heart disease, asthma, helping lung function, and losing weight. Not only the fruit, but apple peel also contains antioxidants called quercetin for anti-inflammatory and antihistamine. Apple’s skin has a great advantage but also has a negative side because the skin tends to absorb and retain pesticides, so it is recommended to buy organic apples. Apple also has tannin which is a type of antioxidant that can prevent cancer as mentioned in the article “Culinary Nutrition News,” a publication from Clemson University in 2012. UCLA studies show that consuming 12 grams of fiber a day in fruits such as apples or oranges can make weight loss become normal.
Blueberries are another amazing superfood that is often added to oatmeal, yogurt or fruit salad to add flavor and make it healthier. Blueberries also contain high soluble fiber to maintain healthy blood sugar levels, lower blood pressure, and help lower bad cholesterol. Blueberries are also rich in antioxidants to fight free radicals, fend off colds, and inflammation. Anthocyanins in blueberries can improve brain health, and help memory. Blueberries also contain manganese to help regulate metabolism and other vitamins such as vitamin K, and vitamin C. Blueberries can also improve night vision and reduce the risk of heart disease, cancer, and diarrhea.
Broccoli can be considered a miraculous food that should be consumed not only by people who are old but also by children. You can consume it by cooking it or eating it raw, making sure it doesn’t take too long to cook it so that the nutrients don’t disappear. Broccoli is one of the superfoods filled with various vitamins, fiber, and antioxidants. Various vitamins in broccoli such as vitamins A, C, K, B6, B9 (folate), E, and other minerals such as iron, calcium, magnesium. In one serving of broccoli you will get 90 mg of vitamin C and 2.43 mg of vitamin E. Nutrients contained in broccoli can improve bone health, improve vision, regulate the immune system and inflammation, prevent constipation, lower blood pressure, cholesterol, help reduce weight body, and increase insulin sensitivity and stabilize blood sugar so it is also good for diabetics. Consuming broccoli is highly recommended for people over 50 years because it can prevent osteoporosis, gain weight, nourish the eyes and skin, and prevent cancer. According to research, anti-carcinogenic compounds such as diindolylmethane and glucoraphanin in broccoli can reduce the risk of cancers such as liver cancer, breast cancer, prostate cancer, and colon cancer. Broccoli is also good for eye health in people over 50 years because it contains nutrients such as zeaxanthin, beta-carotene, and phosphorus to protect the eyes from cataracts and macular degeneration.
Asparagus is another good food for people over 50 especially men because it can protect the prostate and reduce the risk of prostate cancer. Asparagus also has saponins that can cause the death of cancer cells as mentioned in Current Oncology “in July 2012. Besides asparagus, saponins also exist in Alfalfa sprouts, peas and yucca. Besides having high lycopene which is useful for protecting the prostate, asparagus also has antioxidants, fiber, protein, iron, and other nutrients such as vitamins A, C, E, and K. Various nutrients and antioxidants in asparagus can improve brain health by preventing cognitive damage, boost the immune system, neutralize free radicals that cause cell damage, help reduce cholesterol, maintain heart health, control body weight, and maintain eye health. Fiber in asparagus also contains prebiotics for intestinal health.
Kale is one of the best superfoods that has always been the first choice because it has everything the body needs. Green vegetables are not only good for children, but also by people who are old. You can eat it in various ways such as cooked, raw or juiced. Kale contains various nutrients such as antioxidant carotenoids and flavonoids, vitamin A, vitamin C, vitamin K, calcium, manganese, magnesium, fiber, omega-3 fatty acids and high iron. Various nutrients in kale can reduce weight, protect arteries, reduce cholesterol, protect the body from chronic diseases, prevent anemia, prevent cancer, prevent cataracts, strengthen bones and teeth, slow down cognitive decline, boost the immune system, and detoxify the body. Lutein in kale can improve eye health for older people, and the content of omega-3 fatty acids and vitamin K helps blood clots to stop bleeding.
Avocados are not only a popular food in the world because they have a delicious taste, but also become one of the super anti-aging foods for people over 50 years old. Avocados have omega-3 fatty acids to help reduce inflammation, erectile dysfunction, and reduce risk factors for heart disease, such as hypertension and high cholesterol. Avocados are also rich in monounsaturated fat which can reduce LDL cholesterol. LDL cholesterol is a cause of clogged arteries. Avocados are also rich in vitamins and minerals such as vitamins K, C, B, E, potassium, folate, and copper. Avocados can also lose weight because they have more potassium than bananas. Research published in the journal Nutrition claim that consuming half an avocado can reduce the desire to eat for several hours afterwards.
Strawberries are a superfood for anti-aging needed by people over the age of 50 years. Strawberries are a source of vitamin C, a powerful antioxidant to prevent aging and high in fiber to prevent constipation that generally occurs in people aged over 50 years. Strawberries also have antioxidants that can reduce oxidative stress and protect your heart from excessive LDL cholesterol. Strawberries also have folate (vitamin B12) and flavonoids to fight cancer. Other nutrients that are also beneficial for health in strawberries are vitamin K, manganese, magnesium, and potassium.
8. Wild Salmon
Wild salmon is a super fish that is highly recommended for the diet of people over 50 years old. The American Heart Association also recommends fish as a diet menu at least twice a week. Salmon contains high omega-3 fatty acids that are good for brain health, build brain cell membranes, improve vision, reduce the risk of heart attack, lower blood pressure, and reduce inflammation. Salmon is also good for controlling appetite in adults. People over the age of 40 will experience hormonal changes that affect appetite hormones, ghrelin, and leptin. Salmon contains the highest vitamin D3 which can help you lose weight and protein to maintain muscle. Salmon also has vitamins B6, B12, D, selenium, potassium, and choline. Wild salmon is better than farmed salmon, which often has more PCB toxic chemicals.
9. Almonds and other nuts
Almonds and other nuts such as walnuts, cashews, walnuts and hazelnuts are the best superfoods choices for people aged 50 years. Almonds are one of the nuts with the best nutrition to become one of the superfoods. Almonds contain monounsaturated fats and polyunsaturated fats that can help lower LDL cholesterol. Almonds are also the best source of non-dairy calcium, having more calcium than other nuts. Almonds are also high in vitamin E and protein which is good for food during exercise. In the journal of the International Society of Sports Nutrition also states that almonds have the amino acid L-arginine which is useful for burning more fat and carbohydrates during exercise. Nut can also increase weight loss, reduce inflammation, prevent heart attacks and strokes, help digestion, reduce diabetes risk, and improve memory and cognitive performance. Nut also help maintain bones because they also have a source of magnesium and phosphorus.
10. Dark chocolate
Dark chocolate has the highest content of raw cocoa beans which has various nutrients for health. Cocoa beans contain antioxidant flavanoids which can increase circulation ability so that your skin will remain moist. This benefit will be greatly needed by people over 50 years to stay young. The content of flavonoids and polyphenols in dark chocolate can help prevent heart attacks and protect your arteries from clogging. Dark chocolate also contains fiber, iron, magnesium, copper, potassium, phosphorus, zinc, selenium, and manganese. Dark chocolate can also protect brain health, improve memory, and improve mood. This is because dark chocolate also increases serotonin and endorphin levels. Research also shows that consuming chocolate containing cocoa regularly can reduce blood pressure and reduce the risk of stroke in women. Other studies also reveal that only 30-60 grams of dark chocolate every day can improve heart health, reduce LDL cholesterol, reduce the risk of blood clots, and increase blood flow to the brain.
The nutrients contained in pears are very beneficial for people over the age of 50 years. Pears have high soluble fiber which can help maintain blood sugar levels and prevent diabetes. Aside from its excellent taste, pears also contain vitamin C, magnesium, iron, potassium, folic acid, and antioxidants. Pears can also reduce the risk of stroke, reduce the risk of colon cancer, and lose weight. Fiber in pears makes you feel full longer and pears have low calories.
Eating raw spinach or by cooking it can make your body stay strong even though it is over 50 years old. Spinach contains important vitamins and minerals that are very useful for health and strength of the body. Spinach has antioxidants, vitamins A, C, and K, as well as manganese, zinc, selenium, and magnesium. These nutrients can prevent cancer, heart disease, diabetes, neurological disorders, improve vision, skin health, bone health, and the immune system.
13. Beets or beetroot
Beets can make you over 50 look younger because they have strong antioxidants, betaxanthin and betacyanin. Besides having excellent anti-aging ability, beets are also a source of vitamins A, C, calcium, potassium, manganese, iron, fiber, and folate. Antioxidants in beets can also reduce blood pressure, increase muscle strength, prevent cancer, and prevent dementia. You can drink beet juice for a diet because it has low calories so it’s good for weight loss.
Dried apricots or fresh fruit are the right snack choices for people aged over 50 years because besides being sweet and soft, apricots are also rich in nutrients. Apricots have vitamin E which is a powerful antioxidant and also rich in iron to help anemia. Adding apricots to oatmeal or fruit salad will give you extra energy, this fruit is also good for skin health, blood pressure and digestive system.
15. Fava Beans
Fava beans have good nutritional content as a snack for people aged over 50 years because they do not have cholesterol, are low in fat, high in antioxidants, and rich in fiber. Fava beans also have minerals like manganese, potassium, iron and other nutrients such as vitamin B, folate, thiamine, and riboflavin. Vegetable protein in fava beans is very useful for building muscle, while the antioxidants protect you from cell damage.
Cauliflower is a cruciferous vegetable like broccoli, Brussels sprouts, kale, and bokchoy, which is rich in folate for various health benefits. Folic acid in food can reduce the risk of obesity, heart disease, stroke, Alzheimer’s, depression and cognitive disorders. A British Journal of Nutrition study found that folic acid can lose weight. Recent research also mentions folate helps protect the body’s damage from estrogenic chemicals such as BPA. One cup of cauliflower gives you around 46 mg of vitamin C, and vitamin K, folate, and dietary fiber. Cauliflower can also prevent cancer because it has compounds glucosinolates and isothiocyanate which are proven to increase antioxidants.
Carrots deserve to be one of the superfoods because it can help various things such as vision, skin care, oral health, cardiovascular disease, immune system, digestion, and cancer prevention. All these things can be done by carrots because these vegetables are rich in antioxidants called carotenoids and other nutrients such as beta-carotene, vitamins A, C, E, K, B, fiber, potassium, manganese, copper, and iron. Some studies reveal the health benefits of carrots such as protecting the eyes from degenerative damage, and preventing cancer. Cancer Research UK shows that carotenoids which are high in blood allow lower risk of breast cancer in women.
Cherries are highly recommended for people over the age of 50 because they have lots of vitamins and minerals as well as antioxidants. Cherries can reduce bad cholesterol, help digestion, help regulate blood sugar levels, lose weight, and help improve sleep quality. Cherries have vitamins C, B, A, and other minerals such as calcium, iron, and fiber. Vitamin C in cherries according to experts 65 times more than vitamin C in oranges. The red color in cherries comes from an antioxidant known as anthocyanin which can reduce triglycerides. The various nutrients present in cherries make this fruit worthy of being called superfoods.
Garlic is one of the best foods for people over the age of 50, because besides having anti-aging compounds, garlic with turmeric and ginger are the most powerful healing herbs. Garlic contains phytonutrients which can help protect against osteoarthritis and rheumatoid arthritis. Garlic can also maintain the immune system, improve cardiovascular health, prevent cancer, regulate blood sugar, reduce high blood pressure, treat colds and infections. Research in the American Association for Cancer Research found that garlic can protect the body against esophageal cancer and stomach cancer. Another study from the University of Guelph also mentioned that Ontario onions can fight colon and breast cancer because they contain quercetin and anthocyanin. Onions inhibit the growth of cancer cells by interfering with communication between cancer cells and create an unfavorable environment for cancer cells.
20. Sweet potato
Sweet potatoes not only taste delicious, but also have high nutritional value such as vitamin C, vitamin A, manganese, and potassium. One cup of sweet potatoes can fulfill up to 769% of the daily value for vitamin A. High vitamin A in sweet potatoes can maintain vision, help fight inflammation and protect the immune system to fight infection.
Spirulina is often used to improve nutrition in people over 50 years and in pregnant women. Spirulina is a blue green algae that has various nutrients such as protein, thiamine, calcium, and iron. In addition to vitamins and minerals, spirulina is also rich in antioxidants and essential fatty acids. Spirulina has a very high antioxidant, so it is considered as one of the most nutritious superfoods ever. Spirulina has various health benefits such as preventing plaque buildup in the arteries, lowering blood pressure, and fighting cancer. You can add spirulina powder in smoothies or on top of food to increase its nutritional content.
Oatmeal contains high soluble fiber which can help reduce bad cholesterol so it’s good for a healthy diet of people over 50. Not only does it have high fiber, it also has vitamins B, iron, zinc, manganese, phosphorus, selenium and high in protein. The nutritional content makes many people use it to lose weight, improve digestion, and reduce constipation. Some studies show the amazing benefits of oatmeal so many call it a superfoods. Research shows that oatmeal can reduce the risk of type 2 diabetes, increase insulin sensitivity, and create healthy bowel function in adults. Research also shows oatmeal can also reduce the risk of high blood pressure and the risk of gaining weight. You can add oatmeal with fresh fruit or nuts for an ideal breakfast in the morning. You will get 166 calories in 1 cup of cooked oatmeal and about 20 grams of protein to provide muscle building energy. Choose oatmeal which contains whole wheat and low sodium to get amazing benefits.
23. Greek Yogurt
Greek yogurt is one of the superfoods for people over the age of 50 because it contains less salt, sugar and carbohydrates than regular yogurt. Greek yogurt also contains more protein and probiotics that are good for digestion. You can get 12 grams of protein in each portion. Protein is needed for bones, hair, muscles, skin, and blood cells. While probiotics in Greek yogurt are needed to maintain intestinal health so that all nutrients can be absorbed perfectly. Yogurt also contains calcium and vitamin D to prevent bone loss in old age. Choose Greek yogurt that is low in fat or nonfat because it allows more protein.
24. Olive oil
Replacing butter with olive oil will make you healthier because it can reduce cholesterol levels, prevent diabetes, and prevent strokes. The use of olive oil becomes a necessity when you are over 50 years old. Olive oil is high in monounsaturated fat which can reduce blood cholesterol levels thereby reducing the risk of heart disease. Research also reveals that monounsaturated fat also helps prevent diabetes by regulating insulin levels and increasing blood sugar control. Olive oil also contains vitamin K to help blood clotting and vitamin E which acts as an important antioxidant in the formation of red blood cells.
Quinoa is a wheat seed which is very preferred by vegetarians and vegans to replace white rice. Quinoa is very healthy and nutritious which originates from South America. Quinoa is rich in antioxidants, vitamins, minerals and dietary fiber which is very good for people who are above 50 years old. You will find vitamins B2, magnesium, iron, phosphorus, manganese, copper, and the essential amino acid l-lysine in quinoa. Quinoa is also a source of protein and antioxidants and has gluten free. Quinoa is useful for controlling blood sugar levels because it has a low glycemic index, losing weight, preventing cancer, maintaining heart health, maintaining healthy bones, intestines, and preventing diabetes.
25. Butternut squash
Butternut squash is not only rich in powerful antioxidants such as vitamins A, C, and E, but also has fiber, potassium, manganese, folate, and beta-carotene. All of these nutrients are very good for heart health, the nervous system, and the immune system. These vegetables also improve vision, prevent high blood pressure, keep bones strong, and protect the skin. High fiber in butternut squash also helps lower cholesterol and maintain blood sugar levels. You can consume butternut squash as a snack by steaming, baking or even microwaving.
Cinnamon not only adds flavor to food and drinks, it also has amazing health benefits. Cinnamon has high antioxidants which can help lower cholesterol and control blood sugar. Cinnamon also helps reduce nausea symptoms and reduce inflammation. You can add cinnamon over yogurt, smoothies, and oatmeal to increase the nutritional value of your healthy breakfast.
Tomatoes are very good for people over the age of 50, especially in men. Tomatoes have lycopene, which is a natural chemical that can help protect you from prostate cancer and also prevent lung cancer. If you have a smoking habit, then tomatoes must be a menu for consumption. Avoid consuming canned tomatoes because it can make your health worse.
Watercress is one of the healthiest superfoods besides kale because it has the best nutrition needed by the body. Always add watercress to your salad menu to get the benefits. Research in the American Journal of Clinical Nutrition shows that consuming around 2 cups of raw watercress can reduce DNA damage, which is linked to cancer. Watercress is also rich in vitamins and minerals such as vitamin A and beta-carotene which are very beneficial for keeping the skin young.
Turmeric not only makes food more delicious, but also beneficial for the health of people aged over 50 years. Research in 2009 found that consuming turmeric 2 times a week can help prevent Alzheimer’s disease and dementia. The active ingredient in turmeric, curcumin is thought to heal brain cells and help prevent mental decline related to increasing age.
Not only turmeric, other herbs like ginger are also often referred to as superfoods because they can reduce the risk of cancer, reduce symptoms of arthritis, cleanse the body from nausea and bloating. Ginger also has a compound called gingerol which acts as an antioxidant, anti-inflammatory, and antibacterial. You can consume ginger by making it a warm ginger drink or adding it as a seasoning.
31. Acai Berries
Acai berries can be regarded as superfoods because they have high antioxidants and contain a variety of nutrients. Besides being high in antioxidants, this fruit also has vitamins B, fiber, potassium, magnesium, phosphorus, and high in healthy fats. Research shows that the compounds in acai berries can maintain blood sugar levels, improve lipid profile, and improve cognitive function.
32. Pumpkin seeds
As we get older, the risk of developing anemia will also increase. Pumpkin seeds can be an option for those of you who are at risk of anemia because they have high iron. Pumpkin seeds are also rich in potassium, fiber, phosphorus, and magnesium so that it becomes one of the best foods for your body. One cup of pumpkin seeds has a higher fiber but lower calories than almonds.
Flaxseed is one of the best high fiber foods for people over 50 years old. Flaxseed also contains omega-3 fatty acids which can improve brain function, protect against cancer, diabetes, and reduce inflammation. Flaxseeds also contain protein, magnesium, phosphorus, manganese, and thiamine in each serving. You can sprinkle flaxseed into smoothies or oats for breakfast in the morning to meet your daily nutritional needs.
34. Portobello mushrooms
People aged over 50 years, especially women will have an increased risk of vitamin D deficiency. Portobello mushroom is one of the best sources for vitamin D and folate (vitamin B12) such as oily fish, eggs and fortified cereals.
Soybeans such as tofu, tempeh, and edamame beans have isoflavin, a plant estrogen that can help estrogen levels and reduce the risk of breast cancer when eaten during and after menopause. According researchers at the University of Toronto, a diet rich in soy can reduce cholesterol and reduce the risk of heart disease. Soybeans are also rich in riboflavin (vitamin B2) which generally older women often lack this vitamin in their diet.
Raspberries have an impressive amount of fiber that can be an option for consumption in older people. This fruit has cancer-fighting compounds namely phytochemicals and other nutrients. High fiber in raspberries, 8 grams of fiber in each cup, helps you eliminate constipation and makes you feel full.
Wheatgrass becomes the next superfoods because it can fight free radicals and maximize the nutrients in your diet. Wheatgrass has an abundance of vitamins and minerals such as magnesium, calcium, and iron which are highly needed for people over 50 years. You can add wheatgrass to smoothies or juice or eat it raw.
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