Easy Superfoods for Seniors When Travelling — Reference Guide
Let me begin by saying that I am not into “superfoods” or anything that sounds too healthy. While I have cut back over the years on the amount of meat that I eat, I am not, nor never will be, a vegetarian, let alone a vegan. I am not fond of “leafy greens” or quinoa.
That said, I crave certain foods when travelling for more than a couple of weeks. Depending on where we are and accessibility, I might not be getting enough fruit or salads. We were warned about salads and raw fruit on our recent trip to South America. Even on the cruise, while the lettuce was fine, it was very tired. We really kept an eye out for when we felt safe to have either.
The good news is so many food choices are considered healthy and “superfoods.” While I might hate fava beans (think of “Silence of the Lambs”), there are many others that I do like.
One of the things I enjoy for breakfast when travelling (besides bacon if it is being offered) is yogurt and granola with fruit and nuts. I am generally not a breakfast person, but this is always an excellent start to the day.
What are Superfoods?
Superfoods are nutrient-rich foods considered to be especially beneficial for health and well-being. They are typically rich in vitamins, minerals, antioxidants, and other essential nutrients that contribute to overall health. Common examples include berries, nuts, seeds, leafy greens, and fatty fish.
If you’re a senior citizen, your body requires additional nutrients than when you were younger due to different metabolic needs. Traveling can be demanding, especially for seniors. Incorporating superfoods into your diet can help maintain energy levels, support the immune system, and keep you feeling your best. There are essential foods that can help you feel better and fight diseases at the same time.
Here are a few of the superfoods particularly beneficial for seniors while travelling:
Types: Blueberries, strawberries, raspberries
Benefits: Berries are high in antioxidants, vitamins C and K, and fibre. They can help boost the immune system and improve cognitive function.
Types: Almonds, walnuts, chia seeds, flaxseeds
Benefits: They are rich in healthy fats, protein, and fibre. They provide sustained energy and support heart health.
Suggestions: Chia seeds contain omega-3 fatty acids, fibre, and protein. Add them to smoothies, yogurt, or oatmeal for a nutritional boost.
Types: Spinach, kale, Swiss chard
Benefits: Leafy greens are packed with vitamins A, C, and K, as well as iron and calcium. They support bone health and overall wellness.
Benefits of Kale. This common vegetable is a superfood because of its high vitamin K levels and other nutrients. Kale contains a high level of antioxidants essential for senior citizens. These antioxidants fight cellular damage and keep cells healthy. They can also prevent diseases such as prostate and breast cancer.
Types: Apples, avocado, bananas
Apples have many benefits, including being easy to find and one of the top superfoods for senior citizens. They contain fibre, vitamins, and antioxidants. They’re also a good source of potassium and can help you feel full longer. In addition, apples can help prevent heart disease and several types of cancer.
Suggestions: If you’re ready to eat an apple, you may want to avoid peeling off the skin. Apple skin contains high levels of antioxidants. Warning: You need to be sure to wash it first with disinfectant and water.
Benefits of Avocado: Avocado is high in healthy fats, fibre, and essential nutrients. It supports heart health and provides sustained energy.
Benefits of Bananas: Bananas are a great source of potassium, which is vital for muscle function and can help prevent cramps. They also provide quick energy.
Types: Brocolli, butternut squash and fava beans
Benefits of Brocolli: A superfood with fibre, vitamins, and antioxidants, brocolli is considered a nutrient-dense food with many benefits.
A study titled “Broccoli sprouts: A wealthy source of inducers of enzymes that protect against chemical carcinogens” found that this vegetable can help prevent and fight tumours.
It would be best if you didn’t eat your broccoli alone, or you’ll be missing essential health benefits. A study titled “Enhancing sulforaphane absorption and excretion in healthy men through the combined consumption of fresh broccoli sprouts and a glucoraphanin-rich powder”.
Researchers recommend adding spices, mustard, horseradish or other items to your broccoli to increase its cancer-fighting properties.
Benefits of Butternut Squash: This squash is a superfood because of its high level of beta-carotene. Beta carotene is essential for healthy eyes and helps prevent heart disease. Butternut squash, which is also high in fibre and vitamin C, can benefit senior citizens.
Benefits of Fava Beans: These beans are superfoods for senior citizens because of fibre and vitamins.
Fava beans are linked to better memory and higher energy levels. They contain large amounts of L-dopa, also known as L-dopamine, and this amino acid may reduce the symptoms of Parkinson’s disease.
Fava beans, also known as broad beans, are considered to be legumes. A study titled “Legume consumption and risk of coronary heart disease in U.S. men and women: NHANES I Epidemiologic Follow-up Study” found that eating more legumes reduced the risk of heart disease.
Types: Salmon, mackerel, sardines
Benefits: High omega-3 fatty acids are essential for heart and brain health.
Benefits: Contains probiotics, which support gut health. It’s also a good source of protein and calcium.
Benefits: Rich in antioxidants and can improve brain function and heart health when consumed in moderation.
Green Tea
Benefits: Loaded with antioxidants, and can boost metabolism and improve brain function.
Benefits: High fibre can help regulate blood sugar levels and keep you full longer.
Benefits: This complete protein contains all nine essential amino acids. It’s also high in fibre and various vitamins and minerals. This grain has essential amino acids along with other vitamins. Because of the high amount of nutrients it provides, it's a superfood.
Quinoa is a good source of protein for senior citizens. It can also help people with diabetes by lowering blood sugar levels and blood pressure. The grain can also help you feel full for extended periods, making you less likely to eat junk food.
A study titled “Evaluation of Indigenous grains from the Peruvian Andean region for antidiabetes and antihypertension potential using in vitro methods” found that quinoa can help fight diabetes and hypertension. The grain has an antioxidant called quercetin that is involved in combating these diseases.
Incorporating these “superfoods” into meals and snacks can help seniors stay healthy and energized while travelling, ensuring they get the most out of their journeys.
Originally published at https://robertahill.com on July 19, 2024.
