Superfood meals: Fuel for healthy aging
When it comes to healthy aging, it is essential to start with what’s on your plate.
A well-balanced diet of nutrient-rich foods will strengthen bones and muscles, help reduce the risk of chronic diseases and support brain health.
For older adults — everyone, really — building daily meals around superfoods is a smart and simple way to promote long-term wellness.
What exactly are superfoods, you ask?
"While the term sounds heroic, it simply refers to minimally processed whole foods that are full of essential nutrients," says Katie Rankell, registered dietitian and director of the UCI Health Weight Management Program.
“These foods are rich in vitamins, minerals, healthy fats, antioxidants and other compounds that support overall health and help the body fight disease, a very important part of aging well.”
Most superfoods are plant-based, although a few fish and dairy products make our top 10 list:
- Leafy greens
- Cruciferous vegetables (think broccoli, cabbage and kale)
- Berries
- Mushrooms
- Avocados
- Tomatoes
- Nuts and seeds
- Fatty fish
- Eggs
- Greek yogurt
These recipes serve up a variety of superfoods to give your body the tools you need to age well from the inside out.
Lemon ricotta pancakes with blueberry compote
Fluffy, citrusy and smothered in blueberries, these pancakes would look right at home on an elegant Sunday brunch table. Even better, they’re a well-balanced dish filled with superfoods that support healthy aging.
Starting from the top, blueberries are full of vitamin C, vitamin K and fiber, while also being low in calories. Their high antioxidant content, especially anthocyanins, helps combat oxidative stress and inflammation, potentially lowering the risk of heart disease and supporting brain health, so critical to aging well.
Lemon, both in the blueberry compote and the pancakes, adds bursts of vitamin C to boost immune function and support collagen production in aging skin and joints. This helps the body fend off environmental stressors that accelerate aging.
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The wholesome ingredients in these pancakes also contribute to long-term health. The whole milk ricotta gives the batter a creamy, tender texture along with high-quality protein and calcium, which are essential for bone health.
Rolled oats contain beta-glucan fiber which not only supports heart health by lowering cholesterol levels, it also releases energy slowly to keep blood sugar levels stable.
Including chia seeds adds omega-3 fatty acids, fiber, and plant-based protein, all of which help support digestion, reduce inflammation and promote joint health and cognitive function.
Pancakes would seldom make a healthy dish list because they generally are not a good source of fiber and protein, says Rankell. "But this recipe combines rich flavor, delicate texture and nourishing ingredients in every bite.”
Pan-seared salmon with apple cider vinegar glaze
Salmon is the most well-known and certainly one of the richest sources of omega-3 fatty acids, particularly EPA and DHA, which have been linked to a reduced risk of cognitive decline and age-related memory loss.
They also help reduce inflammation and protect heart health — key areas of concern as we age. These fatty acids have been linked to a reduced risk of cognitive decline and age-related memory loss.
Because it's a high-quality protein, salmon helps maintain muscle mass. It's also packed with vitamin D, which is important for bone health and immune function in older adults.
Even the glaze, made with apple cider vinegar and a touch of honey or maple syrup, adds function along with flavor.
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Apple cider vinegar has been studied for its role in supporting blood sugar control and digestive health, both important for metabolic well-being as we age. Its acetic acid content may also aid in nutrient absorption.
Honey and maple syrup, used in moderation, offer natural sweetness along with trace minerals and antioxidants.
Olive oil, used for pan-searing the salmon, is a cornerstone of the Mediterranean diet, known for its heart-protective monounsaturated fats and anti-inflammatory properties.
“When served with the crisp apple, celery and toasted pecan salad, this dish becomes a well-rounded, anti-aging meal,” Rankell says.
Apple, celery salad with toasted pecans
This colorful and refreshing salad is the perfect blend of superfoods and pairs wonderfully with salmon.
Celery is rich in antioxidants like apigenin and luteolin, which have anti-inflammatory and neuroprotective effects that may reduce the risk of age-related cognitive decline.
This recipe calls for Pink Lady™ apples, which offer a well-balanced sweet-tart taste and eye-pleasing color. Known for their resistance to bruising and browning, they'll keep your salad looking fresh. And like all apples, they are packed with fiber, vitamin C, and polyphenols that support heart health, reduce oxidative stress and promote a healthy gut microbiome.
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Radishes, an often-overlooked root vegetable, can be counted on to add a pop of peppery flavor as well as ravishing red pigments to any meal. They are considered detoxifying vegetables because they are high in vitamin C and sulfur compounds that support liver health and digestion. They also contain prebiotics which nourish beneficial gut bacteria and vitamin A that protects eye and skin health, mucus membranes and other tissues.
For the finishing touch, pecans add a rich and buttery flavor and a dose of fall flavor. Loaded with fiber, they also contain two key minerals: copper and zinc. Copper is essential for nerve cell function, the production of red blood cells and immune health while zinc is necessary for cell growth, brain function and wound healing.
“This salad is more than just a side dish," Rankell says. "Its nutrient-dense, energizing ingredients complement any lifestyle focused on aging well.