October 16 is celebrated as World Food Day every year to highlight the importance of nutritious food. While a healthy diet is vital for all ages, senior citizens must pay special attention to their food to compensate for old-age-related deficiencies. Certain food items are considered super foods due to their nutritional value to a healthy immune system, memory, and cognitive functions, which could increase longevity and lifelong wellness.

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Here are eight such super foods that older people should include in their diet. 

1. Berries 

Berries are rich in antioxidants that prevent oxidative stress and inflammation, among other chronic diseases. They also contain high vitamin levels, protecting the heart and brain. Therefore, they can be an excellent addition to any meal, healthy as they come. 

2. Leafy Greens 

Leafy greens, such as spinach, lettuce, kale, spinach, fenugreek leaves, and mustard greens, provide all the necessary vitamins and minerals. They are good sources of vitamin K, thus ensuring good health for the bones. They are very high in fibre and contribute to a healthy digestive system. They are vital for seniors who may have digestive issues. 

3. Fatty Fish 

Some of the healthier sources through which this can be attained are salmon, Indian mackerel, Rohu, Hilsa, and sardines, which provide healthy fats the brain needs to reduce the risk of declining and maintain heart health, an essential condition for elderly people. 

4. Nuts and Seeds 

Nuts and seeds, like almonds, walnuts, peanuts, sunflower seeds, pumpkin seeds, and flaxseeds, are nutrient-dense and rich in healthy fats, fibre, and protein. Therefore, they are the best snacks and support a weight management regime that will benefit health overall. 

5. Whole Grains 

For instance, whole grains such as oats, quinoa, and brown rice are rich in fibre and other nutrients. They also help digestion and stabilise blood sugar levels, considerably reducing the risk of diabetes. In addition, diabetes is yet another critical condition for seniors.  

According to The Nutrition Source, an authority on food and nutrition knowledge of Harvard School of Public Health, always ensure that a whole healthy eating portion includes whole grains, which should comprise one-fourth of the whole portion. 

6. Turmeric 

This spice contains curcumin, a compound with anti-inflammatory and antioxidant effects. Infusion of turmeric in foods will help manage inflammation, and general health improvements may be observed, especially among the elderly with chronic conditions. 

7. Green Tea 

Green tea contains some antioxidants and catechins that help save you from heart diseases and keep your brain healthy. It is easy to do this since you can include a couple of cups of green tea daily. 

8. Yogurt 

Yoghurt is a probiotic product that induces a healthy gut and improves the immune system. Senior citizens have to look for plain yoghurt with live cultures that will remove the added sugars, supporting digestive health as well as general welfare. 

These foods will help improve their health, thus allowing them to enjoy good health if proper food choices are made. The right food for the body is the first step toward longevity and lifelong wellness.