Five super foods to help prevent deficiencies in elderly loved ones

Five super foods to help prevent deficiencies in elderly loved ones

As we get older we need to spend a lot more time thinking about what we eat and where we need supplements to help us live a healthier and well balanced lifestyle.

As our metabolism changes and we rely more on various medications, this can have an impact on our nutrition and more deficiencies may kick in, which can have an impact on our physical health, particularly when it comes to things like our joints.

For elderly people and loved ones who are caring for them, it can be difficult to get the balance right. It’s unlike residential care homes, where professionals and nutritionists are in place to create tailored menus, especially if you are a carer trying to juggle a full or part time job too.

However, what is worth knowing is that there are some superfoods out there that can be really beneficial for elderly people.

So, to help you with a bit of meal preparation, here are five superfoods you should start using to aid your elderly loved one’s diet and balance out those deficiencies.

Leafy greens

Leafy greens such as spinach, kale and Swiss chard are packed full of vitamins, minerals and antioxidants that can be really valuable to an elderly loved one. The greens are especially rich in vitamin K, which can play a crucial role in bone health and reduce the likelihood of blood clotting.

This is especially good for elderly loved ones who are at risk of cardiovascular disease or osteoporosis.

The greens are also full of folate, a B vitamin key for cell growth and repair, as well as being rich in magnesium, potassium and fibre, which will support heart health and digestive function.


Ideal for a snack or a perfect pudding, adding a few berries to a loved one’s diet can really help reduce the risk of age-related diseases such as dementia and cancer.

That’s because berries are packed with antioxidants and are incredibly nutrient dense, with flavonoids and anthocyanins which help protect cells from damage. Vitamin C is also prominent which can support the immune function and production of collagen, while the fibre in berries also supports digestive function and regulates blood sugar levels.

Fatty fish

We all know fatty fish is good for us and the likes of salmon, sardines and mackerel are incredible sources of omega-3 fatty acids.

These are essential nutrients for brain and heart health as well as overall wellbeing. They have been proven to reduce inflammation and lower the risk of heart disease, as well as supportive cognitive function, which is really important for those that are at risk of such problems.

Fatty fish also are rich in protein, vitamin D and B, which can help maintain bone health and keep energy levels at a higher rate.

Nuts and seeds

Similar to berries, nuts and seeds are great for snacking on or adding to meals or desserts. They too are rich in healthy fats, protein, vitamins, minerals and antioxidants. They have high levels of omega-3 fatty acids, which can support immune function, cholesterol levels and support brain and heart health.

Greek yoghurt

Finally, we’ll finish with Greek yoghurt. A versatile and delicious product, it’s dense in protein and probiotics, as well as vitamin D, this helps maintain muscle mass and strength in older individuals as well as the calcium in the yoghurt also being important for bone health.

A great option for breakfast or dessert, adding it to an elderly loved one’s diet, perhaps even with some nuts or berries can have a really positive impact on health and wellbeing.

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