7 Incredible Superfoods for Seniors

Reviewed and Updated by Kelsey Davis,

Remember when your mom told you to eat your fruits and vegetables? Well, she was right. They can help prevent arthritis, heart disease, stroke, dementia, and even cancer.

Many fruits and vegetables (and even some drinks) are considered to be “superfoods.” These foods are rich in compounds and nutrients and have become increasingly popular in recent years. As you age, the following superfoods for seniors can provide missing nutrients in your diet and help prevent certain medical issues.

Printable Grocery List

#1 Kale

Kale is full of vitamins. In fact, eating one cup of chopped kale gives you 200% of your daily value of vitamin A, 134% of your daily value of vitamin C, and nearly 700% your daily value for vitamin K. Alongside these vitamins, kale is full of omega-3 fatty acids, which can help prevent blood clotting. The high amount of fiber and calcium contribute to bone and eye health while lowering cholesterol levels.

#2 Blueberries

Among all fruits and vegetables, blueberries are ranked as having the highest level of antioxidants. They are also rich in dietary fiber, which improves brain function and lowers the risk of heart disease, diabetes, and cancer. Blueberries may also help lower your blood pressure, improve memory, and fight urinary tract infections. 

#3 Legumes

A legume is a fruit or seed of a plant. Some of the healthiest legumes include chickpeas, lentils, peas, kidney beans, black beans, soybeans, and pinto beans. Legumes have vitamins and minerals that help with anti-inflammatory issues. They also help to improve blood vessel function, cholesterol levels, and heart health. Plus, legumes are low in fat, packed with protein, nutrient-rich, and wallet-friendly. 

#4 Green Tea

Green tea has been used as an anti-aging secret in China and Japan for centuries. According to an ancient Chinese proverb,  it’s “better to be deprived of food for three days, than tea for one.” This drink is a rich source of antioxidants, reducing the risk of bladder, prostate, breast, stomach, and blood cancers. It can also improve your brain function and promote oral health.

#5 Pomegranates

These vitamin-packed fruits reduce the risk of stroke, heart attack, high blood pressure, and diabetes. Pomegranates are full of antioxidants and can lower cholesterol levels. They can even protect your cells from damage and help reduce inflammation. Pro tip: beating a wooden spoon on a pomegranate is an effective method to remove the seeds!

#6 Avocados

Avocados are a versatile fruit that are high in healthy fats without cholesterol or sodium. You can integrate avocados into almost any meal or even put them in a fruit smoothie. Avocados protect your body from heart disease and promote healthy eyes and brain function. They contain more potassium than bananas and are full of healthy fatty acids and fiber. 

#7 Red Wine

Drinking is commonly perceived as an unhealthy decision, and while it does have addictive properties, a glass of red wine in moderation has great health benefits. Some of these benefits include the prevention of tooth decay and gum diseases and the reduction of osteoporosis and certain cancers. Please note, the National Institute of Health recommends that individuals exceeding 65 years of age should not consume more than seven drinks per week (one drink is equivalent to five ounces of wine).

Other Superfoods for Seniors

There are several additional superfoods for seniors beyond the top seven. Some of our favorites include:


Salmon is an excellent source of vitamin D and is one of the healthiest proteins for older adults. It can help lower the risk of heart disease if you eat at est eight ounces per week. Salmon can also promote bone health as it helps the body absorb more calcium.


Tomatoes can help promote bone health, which is generally a large concern as you age. They can help prevent conditions like osteoporosis and lower the risk of digestive tract cancers and heart disease. Tomatoes are an excellent source for vitamin C, vitamin K, and potassium. Try some tomato soup!

Dark Chocolate

You may be shocked to hear that chocolate can be considered a superfood, but dark chocolate is full of antioxidants, fibers, and minerals. These fibers and minerals increase blood flow to the brain and heart while lowering blood pressure.


Almonds have the highest calcium levels than any other nut, while cashews are rich in iron and magnesium. Walnuts are high in omega-3 fats. Overall, nuts may aid weight loss, lower cholesterol, and reduce inflammation

Sweet Potatoes

Sweet potatoes provide nutrients alongside a sweet flavor. They naturally contain benefits that help prevent diseases and boost your immune system. They are full of anti-inflammatory nutrients and vitamins A and C. This makes sweet potatoes an excellent choice for someone suffering from arthritis or asthma. 

Importance of Health Coverage for a Healthy Lifestyle

Superfoods are nutrient-packed powerhouses that drastically contribute to your health. These foods will continue to gain exposure in the coming years and be implemented into more meals and recipes. Which superfood are you most excited to try?

These superfoods do not diminish the importance of a healthy lifestyle and the right healthcare coverage for your specific needs. At Medicare Plan Finder, our agents are contracted with all of the major carriers so you can review the plans in your area without a bias. To get started, click here, or call 844-431-1832.

This blog was originally published on 7/26/18, but was updated on 7/2/19.

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