8 Nutritional Tips to Help Seniors Maintain Good Mental and Physical Health

Food is a way to promote and support the mental, emotional, and physical health of seniors. Eating a balanced diet of whole, nutrient-dense foods should be among your top New Year's resolutions to ensure a healthy life.




Here's what the latest research reveals about the health benefits of certain foods and food groups for seniors:

  1. Vitamin K protects your heart. People who eat more foods containing vitamin K, such as green leafy vegetables and vegetable oils, have up to 34% lower risk of heart disease linked to atherosclerosis*, according to a study in the Journal of the American Heart Association in 2021. Vitamin K inhibits the formation of calcium deposits on the walls of blood vessels, which cause them to narrow and reduce blood flow*.

  2. Whole fruits help prevent diabetes. According to a recent study from the Journal of Clinical Endocrinology & Metabolism, people who eat two servings of whole fruit a day are 36% less likely to develop type 2 diabetes than those who eat less than half a serving. *.

  3. Fermented foods are good for the gut. A diet high in fermented foods — such as yogurt, kefir, sauerkraut, and kombucha — improves the diversity of gut microbes, which boosts the immune system*, according to a 2021 study from Stanford School of Medicine.

  4. The Mediterranean diet improves mood. According to a study by University College London, people who follow a Mediterranean-style, plant-based diet are 33% less likely to experience depression*. A BMC Medicine study also found that people with depression who switched to a Mediterranean-style diet had more symptom relief than those who received social support and maintained their usual eating habits*.

  5. Nuts and berries boost brain capacity. Flavonoids, natural plant pigments that give blueberries and strawberries their vibrant colors, help boost memory and brain health *, according to a Harvard University study. According to the University of Toronto, healthy eating habits, including the consumption of nuts, fruits, leafy greens, beans, fish, and good fats like olive oil, have been shown to reduce the risk of developing Alzheimer's disease by 36%*.

  6. Eating protein with every meal preserves strength. A McGill University study found that eating small amounts of protein (nuts, beans, eggs, poultry, or lean meat) at all three meals helps seniors preserve muscle strength better than if they ate it just once per day*.

  7. Anti-inflammatory foods reduce stress. When you're feeling stressed, fish, poultry, fruits, vegetables, and whole grains help lower cortisol levels and relieve stress*, advises the Cleveland Clinic. Limit processed foods and simple carbohydrates, such as cakes and pastries, which increase cortisol* levels.

  8. Eating oily fish prolongs life. According to a study published in The American Journal of Clinical Nutrition, seniors who eat fatty fish – such as salmon, anchovies, and sardines – high in omega-3 fatty acids increase their life expectancy by nearly five years. . Walnuts, flaxseeds, soybeans, and omega-3-enriched eggs are other good sources of these longevity-promoting fatty acids, according to Dietitians of Canada.

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