Fruits and vegetables are rich in vitamins, minerals and antioxidant that helps the body's to fight infections and disease.
Nutrient rich fruits and vegetables include berries, apples, papaya, cantaloupe, pears, red plums, tomatoes, spinach, kale, mustard greens, broccoli, bell peppers, and carrots.
Whole grains are considered superfoods for their rich content of vitamins, minerals and fiber. They also help regulate blood sugar, or glucose, levels thus eating whole grains regularly may help improve heart health, blood sugar levels and weight in seniors.
Whole grains include whole wheat, barley, bulgur, spelt, wild rice, brown rice, quinoa, oats and popcorn.
Legumes, Beans, Lentils are a nutritional powerhouse that provides protein, fiber and many vitamins and minerals including Folate and Potassium.
Soluble fiber in beans is good for lowering cholesterol levels thus reducing risk of heart disease.
Yogurt rich in calcium helps prevent osteoporosis in seniors. Good bacteria in naturally prepared yogurt help seniors with digestive problems.
You may further increase the nutrient value by adding fruits or nuts to make a fruity or nutty milkshake or a yogurt (dahi) smoothie with fresh fruit.
Nuts are rich in fat but the fats in nuts is mostly unsaturated that is good for both heart health and brain health.
Cashews, almonds, walnuts or peanuts, contain high level of protein and are rich in fiber, Vitamin E and Selenium, which are anti-aging nutrients.
Fish like salmon and tuna are rich in essential fats, a high protein source, extremely rich in nutrients +research states that fatty fish eaten twice a week helps improve heart health.
Fish like salmon and tuna are rich in omega-3 fatty acids that are healthy and a powerful anti-inflammatory food that offers a multitude of health benefits.
Foods rich in antioxidant a natural compound found in plant foods - helps protect cells against damage by free radicals plus helps support cellular regeneration.
What are free radicals?
Free radicals are high reactive molecules that can damage and destroy healthy cells and are known to cause many chronic diseases such as heart disease, diabetes, arthritis and cancer.