As we age, it becomes increasingly important to focus on maintaining our physical and mental health. A balanced diet plays a critical role in supporting healthy aging, as it provides our bodies with the necessary nutrients to function optimally. However, with so many different types of food out there, it can be challenging to know where to start. Here are four healthy foods and recipes that you can include in your diet to improve your overall health and well-being as you age.
1. Extra Virgin Olive Oil
Extra virgin olive oil contains antioxidants that reduce oxidative damage and inflammation caused by an imbalance of free radicals in the body. It also contains monosaturated fats (MUFAs), which have a strong anti-inflammatory effect that reduces skin aging.
One of the simplest healthy recipes for seniors containing extra virgin oil is roasted root vegetables. This includes vegetables such as carrots, beets, parsnips, and sweet potatoes. To prepare this dish, you’ll need the following ingredients:
- ½ red onion, cut into wedges
- Two large peeled carrots
- One large peeled sweet potato
- One scrubbed and trimmed large beet
- ¼ cup of extra virgin olive oil
- Several potatoes with their skin cut in quarters or halves
- Four teaspoons of mixed dried herbs, such as parsley, rosemary, and oregano
Instructions:
- Preheat your oven to 400 F and grease its pan.
- Cut your root vegetables into small sizes
- Toss the vegetables in a mix of salt, herbs, olive oil, and pepper and spread them in your pan
- Bake for thirty to forty minutes as you stir and flip the vegetables to soften
2. Fatty Fish
Fatty fish contain long-chain omega-3 fats that prevent inflammation and heart disease. They're also high in protein content, which promotes wound healing and the production of elastin and collagen. Finally, they're rich in selenium, an antioxidant, and mineral that plays a significant role in DNA synthesis and repair that reduces skin damage.
One of the most popular and readily available fatty fish is salmon. The easiest and healthiest recipe for seniors is a one-pan salmon with vegetables. You’ll need the following ingredients for your recipe:
- One chopped zucchini or squash
- ½ an onion, cut into wedges
- A cup of grape tomatoes or cherry
- One piece of sliced bell pepper
- Three tablespoons of olive oil divided into three units
- Your favorite fish-seasoning blend or a teaspoon of Cajun
- Two or three 4-ounce salmon fillets
Instructions:
- Preheat the oven to 450°F and line it with aluminum foil or parchment paper. You can thoroughly grease its pan with vegetable oil if you don't have these.
- Toss all your vegetables in a large bowl with two tablespoons of olive oil and seasoning and spread them in a single layer over the backing sheet.
- Place the salmon fillets with their skin down between the vegetables and brush them with the remaining olive oil.
- Roast the salmon for 12 -15 minutes until they're flaky and opaque.
- Serve the salmon fillet with a heap of roasted veggies.
3. Vegetables
Vegetables contain antioxidants that reduce certain cancers, cataracts, and heart disease. They are also high in ingestable carotenoids, like lycopene and beta carotene, that protect the skin against UV rays. Many vegetables are also rich in Vitamin C, suitable for collagen production, a key skin-building component that starts to decline after turning 25.
The quickest dish, including vegetables, is vegetable stir-fry. This dish requires the following ingredients:
- One tablespoon of oil
- ½ a pound of sliced steak, tofu, or cubed chicken breast
- 2 cups of mixed veggies, such as snap peas, broccoli, onions, peppers, and zucchini
For your sauce, you need the following ingredients:
- ¼ cup of orange juice
- ¼ cup of cup water
- One tablespoon of honey
- Two tablespoons of low-sodium soy sauce
- One teaspoon of fresh ginger or ginger powder
Instructions:
- Heat the oil in a skillet or large work over medium heat and cook the protein while stirring regularly until it's slightly brown and thoroughly cooked.
- Add vegetables and cook for another 5-10 minutes until it's soft, then remove both from the pan and set them aside.
- Mix the sauce ingredients in a small bowl, add it to your pan, and simmer it over medium-high heat for three minutes.
- Add the veggies and protein into the pan and stir until it combines.
- Serve with noodles or brown rice to create a filling meal.
4. Dark Chocolate
Dark chocolate is rich in polyphenols, particularly flavanol, an antioxidant that slows skin aging by protecting it from sun damage. Flavanol also relaxes arteries, decreasing the chances of high blood pressure. This makes dark chocolate a heart-healthy food for seniors.
You’ll need the following ingredients to prepare the dark chocolate-dipped apple:
- A bag of 70% dark chocolate melting chips
- Six apples
- 4 cups of a mixture topping with varieties such as toasted coconuts, walnuts, sea salt, and crushed peanuts
Instructions:
- Dry the apples completely and poke a stick at the bottom halfway through them
- Melt the chocolate in a double boiler
- Roll the apples in the melted chocolate and ensure that they coat only once
- Roll the chocolate-covered apples in your topping
- Place the apples on parchment paper or a baking sheet
- Put the baking sheet with the covered apples in a fridge, allow them to cool for at least an hour, and enjoy.
Here at Moorings Park Communities, we strive to provide our members with a variety of Simply the Best® dining options. In fact, our 5-star casual and fine dining restaurants rotate menus seasonally, delivering creative, tasty, fresh local ingredients and health-conscious options. Learn more about how Moorings Park’s luxury independent living communities can enrich your life by contacting us for more information.
