5 Super Senior Foods

Blueberries lower the risk of heart disease.

Senior Living Research: 5 Foods Every Senior Citizen Should be Eating...Are You?

Senior citizens face the challenge of coping with many age-related illnesses. 

Fortunately, such conditions as stroke, heart disease and Alzheimer's disease can be effectively managed with a good diet. Here is a list of 5 super-foods that many people do not realize how useful they are to the health and well-being of senior citizens.

Hot Cocoa or Dark Chocolate

Emerging research indicates that dark chocolate is rich in antioxidants. These antioxidants are especially useful in improving the regenerative power of the human body, lowering cholesterol levels and even fighting cancer. The best choice is 60% cocoa content or higher. A darker shade has lower sugar and fat content. Moreover, cocoa is also helpful in preventing osteoporosis which usually affects elderly women. To improve the effectiveness of cocoa, skim milk may be added to provide added calcium content to further strengthen weak bones.

Flax Seed

Flax seeds are rich in healthy omega-3 fatty acids and lignans. Lignans found are particularly useful in fighting cancer and improving cardiovascular health. These seeds also help to stabilize blood-sugar levels, hence effective in the management of diabetes. The highly soluble, non-gassy fiber content of flax seed makes it an excellent natural laxative. A good way to include flax seeds in the diet is sprinkling them on salads and cereals. Alternatively, flax seed may be used as a substitute for eggs while baking pancakes and muffins.

Olive Oil

Olive oil is an good source of plant compounds as well as healthy mono-unsaturated fats which is beneficial to the heart. This natural oil is completely free of harmful trans fats found in margarine and processed foods. It is therefore, the best replacement for all other fats.

A unique compound found in extra-virgin olive oil called the oleocanthal has anti-inflammatory effects comparable to such medications as aspirin. This beneficial oil can easily be introduced to the diet simply by using it as an alternative to other fats and oils. However, to get the most nutrients, it can be applied as a salad dressing together with balsamic vinegar in the ratio of one part olive oil to three parts vinegar.

Blueberries

Blueberries are highly recommended by nutritionists and doctors due their rich nutrient content. They consist of potassium, vitamin C, B6, B12, folic acid, phytoflavinoids and antioxidants. This array of nutrients serve to effectively lower the risk of heart disease and cancer as well as lessening inflammation. A diet including blueberries is also a useful in reducing the effects of aging in the body. Senior citizens have the option to either eat the dried berries or fresh ones, since the useful nutrients are not lost in drying. Such berries are a splendid addition to the morning cereal breakfast.

Walnuts

According to various scientific studies, eating an ounce of walnuts per day is an effective deterrent for heart disease. This claim has also been approved by the U.S. Food and Drug Administration (FDA). Contrary to common assumption, the high fat content of walnuts is not a health risk, since it is cholesterol-free, healthy unsaturated fat. The nuts also contain such nutrients as manganese, magnesium and selenium.

Walnuts are instrumental in over 100 biochemical reactions within the body, including critical nerve and heart functions. Vitamin E which is attributed to fighting Alzheimer's disease is also found in walnuts.

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This tasteful senior living research article concerning foods seniors need to be eating brought to you by your friends at PMD Advisory Services.