7 superfoods for seniors

Even in old age the saying applies: “An apple a day, the doctor saved”. As you get older, the periodontium recedes and the stability of the jaw decreases. Apples serve as  perfect chewing training  and prevent the loss of chewing strength.

The pectins in the apple also bind bile acid and thereby lower the cholesterol level in the blood. The roughage in the apple also provides optimal support for digestion and helps with  constipation . If you suffer from diarrhea quickly   , you should grate the apple finely and leave out the peel. Due to the pectins released with it, the apple tends to thicken the stool.

In addition, apples have more than 30 essential vitamins, minerals, trace elements and phytochemicals. Thus, the apple is a real superfood.

The  lactic acid bacteria contained in natural yoghurt  prevent gum inflammation  and support the intestinal flora. Especially with advancing age, one should pay attention to a  balanced intestinal environment  , since large parts of the immune system are located in the intestine and this weakens over time.

Those who no longer tolerate yoghurt and milk as well as they get older can try lactose-free milk products as an alternative. Products without lactose are usually easier to digest, even if you are not lactose intolerant. They can be used as a perfect source of protein and calcium to support muscles and bones.

In a study, John F. Cryan from University College Cork in Ireland also found that the microorganisms contained in yoghurt  can  counteract depression  , since the intestinal flora is directly linked to the brain. 1  More microbiomes were found in the intestines of the group of subjects who regularly consumed yoghurt than in the control group. It was found that this group had a lower risk of developing depression due to the microbiomes in their intestinal flora.

Cinnamon is also said to lift the mood, have an antispasmodic effect and help against flatulence. natural yoghurt with cinnamon  is the ideal wake-up call for good digestion and a balanced mind.

What superfoods like  chia  seeds can do,  flaxseeds have been able to do  for a long time. As an oil, in salads or in muesli, the small brown seeds help to lower the cholesterol level and keep the gastric mucosa intact even in old age. 

The lignans contained in the seeds of the flax plant are also said to have an anti-cancer effect. 

Flaxseeds are also an  ideal source of omega-3 fatty acids.  These lower the blood fat level and thus prevent cardiovascular diseases. Good to know for all fish fans: The anti-inflammatory fatty acids are not only contained in linseed, but also in salmon, for example.

Reliable detoxification of the body is particularly important in old age. Over the years, more and more toxins accumulate, especially in the liver, which is responsible for this task. Coffee can help keep our detoxification organs busy and could thereby  reduce the risk of   developing liver cancer . 2  Consumed in moderation, coffee is therefore quite healthy, even in old age.

If you don’t like coffee, you should drink green or black tea from time to time. In addition to the cleansing effect, these types of tea also lower blood pressure enormously. 3  Black tea also reduces the production of the stress hormone cortisol, making you feel more balanced.

The blueberry, as the blueberry is also called, contains an above-average amount of  vitamin C  and polyphenols for its small size. The latter is said to be good for the circulatory system. 

But that’s not the only reason why the blueberry is in no way inferior to the modern superfood called açaí berries: the dark blue berries contain the anthocyanin pigment, which can protect the brain from harmful oxygen radicals. A study by the University of Exeter, England, in March 2017 found improved memory performance in a group of seniors   after they ate blueberries every day. 4

The  walnut  is also said to promote cognitive abilities and brain performance in old age. So a daily handful of blueberries and walnuts might be the ideal snack to keep your memory going.

Broccoli is the ultimate superfood for the eyes. The lutein contained in broccoli, also known as vitamin B2, helps the eye to protect itself from aggressive sunlight. In this way, age-related macular degeneration, damage to the retina, can be prevented.

Broccoli is also high in antioxidants, such as vitamin A and zeaxanthin, which help reduce eye fatigue and promote overall  eye health.

Carrots  should also  not be neglected when it comes to healthy eyes in old age. The beta-carotene contained in carrots protects against night blindness and strengthens the  cornea  in the eye.

There’s no need to resort to exotic superfood berries like acerola, which contain 30 times more vitamin C than oranges. Local  berries  can also help to fill up on vitamin C again. Sea buckthorn berries   are among the fruits richest in vitamin C. The ascorbic acid (vitamin C) it contains is  particularly important in old age,  as the immune system then produces fewer defense cells and antibodies. 

The E-vitamins and flavones (secondary plant substances) also contained in sea buckthorn should also be able to help  inhibit the growth of cancer cells. The antioxidants contained in the small orange berries of the sea buckthorn also prevent skin aging. So sea buckthorn ages you more slowly, inside and out.

Sea buckthorn is available, for example, in the form of juice, mush, jam, tea and sweets. 

If you don’t like the bitter-sweet taste of sea buckthorn, you can  eat rose hips  – for example in jam or as tea. They also have plenty of vitamin C.


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