Top superfoods for older people

Here are our recommended top superfoods to keep older people fit and healthy

Protein

The body could not grow or function without protein, as it is the basic material of life.

The Amino Acids in proteins are the building blocks of our body, as the body can only manufacture 11 of the 20 Amino Acids essential for life and the remaining 9 must be supplied by our food

An on-going lack of protein is first noticeable in the face, as the sharp definitions and contoured cheekbones start to turn soft and doughy.

When the protein supply is lacking, the body is forced to feed upon itself and this causes both muscle and tissue to break down

Try to encourage your ageing parent to have a portion of protein with each meal, for example:

• one egg
• up to 70g of free-range skinless Chicken or turkey, (white meat is high in Selenium which is essential for the proper function of some antioxidant enzymes)
• meat (red meat in moderation)
• oily fish, such as salmon or mackeral
• diary products, such as goat’s and sheep’s cheese, yogurt, milk or soya
• nuts and seeds

Berries

Berries are rich in antioxidants and vitamins, which help protect the skin and fight disease

Blueberries, blackberries, strawberries, raspberries, cranberries, black & red cherries, red grapes, boysenberries and bilberries all bring their own unique nutrients to the table, so aim for a mixed handful every day and experiment

Use in a trail mix on porridge and with muesli

Fruits and Vegetables

Try to get your ageing parent to eat around five to seven portions per day (a portion should fit in the palm of your hand), the more brightly-coloured, the better!

Choose from a rainbow of beautiful vitamin and mineral rich fruits and vegetables – beta-carotene rich red and yellow bell peppers, tomatoes, beets, courgettes, carrots, sweet potato, squash, red cabbage, cantaloupe melon, nectarines, apricots and pomegranates

Apples have tons of antioxidants, mostly in the skin, so ensure you don’t peel them

Dark leafy greens are high in beta-carotene and other anti-ageing antioxidant micro-nutrients, including Vitamin E and manganese. Good choices are broccoli, kale, chard, spinach and some lettuces, like romaine, watercress and peppery rocket.

Beans have many health promoting benefits and are rich in B Vitamins and Potassium. This includes dried beans and green beans.

There is so much choice available, so if your ageing parent doesn’t like one type of vegetable, you can easily find another one they will love.

Vegetables are also a source of fibre, which is essential for a healthy digestive tract

The Good Fats

Fat-free diets are definitely trouble.

Fats are essential for the functioning of our whole body, including the brain. We also need fats for our body to absorb fat-soluble vitamins (A, D, E and K)

However, some fats we should definitely put aside, such as saturated fats found in full-fat dairy products and red meat. These can be pro-inflammatory in large amounts, so portion size should be limited, or eaten very occasionally

Hydrogenated Trans-Fats shouldn’t really be in our food, so steer clear of them. Look at the ingredients on the packet to check, as they are a genuine danger to health.

Essential Fatty Acids (EFAs) are good , called essential as they really are essential for life, as our body cannot make them and must obtain them from the food we eat. EFAs are divided into two main groups – Omega 3 and Omega 6. These must be consumed in the right ratio, which is 2:1 of omega 6 to omega 3. These fatty acids are much needed, not only for your internal organs, but for your cell membranes, plumping the skin and moisturising from inside

Other sources of good fats are nuts and seeds (flax seeds are excellent), avocados and olive oil. I take Udo’s Choice balanced Omega Oil – 1 tablespoon a day. Viridian Beauty Oil is excellent.

Taking a supplement ensures you don’t become deficient in EFAs, so look for them in your local health food shop

Low GI Grains

Try to encourage your ageing parent to opt for non-refined grains, like organic rough old fashioned oats, granary bread (rye or spelt), brown rice, wholemeal pasta, barley or quinoa, which  are all low GI and will release  energy slowly

Avoid carbohydrates, which cause fast and high blood glucose responses, such as white bread, cakes, biscuits, pies and pizza

Juices

A cup of fresh fruit and vegetable juice everyday will boost your nutrients and have a cleansing effective on your digestive system.

Try juicing carrots, beetroot, apples, ginger and any fruit and veg that may otherwise go to waste for your elderly relative. My favourite is apple, carrot and ginger

Nuts and Seeds

The energy in nuts and seeds amazes me! They are the life source of plants and absolutely bursting with nutrients, including protein, which is why they are so good for vegetarians

They are also packed with EFAs, vitamins (skin friendly Vitamin E) and many minerals. Some of the best are sunflower seeds, pumpkin seeds and sesame

Most nuts are good, but avoid too many cashews ( they are quite fattening). Walnuts and Almonds have a rich source of antioxidants and protein

Aim for a handful of seeds and nuts every day

Turmeric

This is one spice you can get your elderly parent to add to their shopping list!

Turmeric and Ginger are both high in the antioxidant polyphenol called “Curcumin” and are very anti-inflammatory. A very skin friendly spice, which turns everything a lovely yellow colour. I roast a mixture of vegetables and add one teaspoon of Turmeric powder and Olive oil and coat the vegetables

We sell Wiltshire Farm Foods HERE

Julia is a leading holistic skin therapist, who combines high tech treatments and skincare with an in depth knowledge of nutrition and natural therapies.She draws upon her 15 years of experience and training to visibly improve her client’s skin conditions and believes in a preventative approach to anti-ageing. Julia’s philosophy is that “all skins can be measurably improved”. www.juliahart.co.uk

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