It’s important to focus on nutrient-dense foods as you get older, like these great superfoods to eat after 50. As you age, it’s vital to start looking at your diet and making small changes for your overall health, whether it’s simple swaps or big changes. The easiest changes that you can make it adding a few of these superfoods to your diet. From helping with inflammation, bone health, brain health, and more, these are the best superfoods to eat after 50.
6. Dark Leafy Greens
Dark leafy greens like kale, arugula, and spinach are easy options to add to your diet. Whether you want to add spinach to your pasta or want a quick salad with dinner, this is a must-have in your diet. Dark leafy greens are not only perfect for fiber intake, but they also boost muscle function and are heart-healthy. A 2021 study found that those who ate dark leafy greens had 11% stronger limbs, which helps your overall health as you get older.
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5. Nuts and Seeds
Nuts and seeds are another easy addition to your diet, and are one of the best superfoods to eat after 50. From adding flax or chia seeds to your morning oatmeal or yogurt to blending nuts into your smoothies, nuts and seeds are nutritious and delicious. They’re full of protein and fiber to help you stay full for longer, plus they are great for omega-3 fats, which help protect the brain.
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4. Beans and Legumes
Another option that has various options and uses is beans and legumes. Beans help reduce cholesterol, are loaded with protein and fiber, and are low in calories. They’re also rich in iron, potassium, and magnesium, crucial nutrients for your overall health and well-being. Add beans to your soup or blend chickpeas for a delicious homemade hummus for one of the best superfoods to eat after 50.
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3. Berries
Of course, berries are one of the best superfoods to eat after 50, if not the best superfood for anyone. They’re high in fiber, vitamin C, and are great for reducing inflammation. A 2020 study found that people at 50 and over who had a low intake of flavonoid-rich foods like berries, apples, and tea were two to four times more likely to develop dementia. A 2022 study found that consuming 100 grams of cranberries a day helps prevent cardiovascular disease.
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2. Avocado
Avocados are a healthy fat that is a must-have in the fridge. Avocados are rich in vitamins and minerals, good for the heart, promote healthy eyesight, and help reduce the risk of cancer. In 2022, a study found that having at least two servings of avocado a week lowers the risk of cardiovascular disease.
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1. Seafood
Seafood is next on the list of superfoods to eat after 50. Fish, like salmon, cod, tuna, and trout, are lean sources of protein that help maintain and regain muscle. Along with that, fish is a great source of vitamin B12, a nutrient found only in animal foods that is harder to absorb over time. Having two to three servings a week of seafood helps reduce the risk of chronic diseases and improve overall health.