Top 10 Nutrient-Dense Foods Every Senior Should Eat

Healthy eating is important for everyone, but especially for the elderly. Eating low calorie, nutrient-dense foods can help seniors prevent chronic health conditions and better manage any age-related challenges they may face. Not only does a good diet help them feel more energetic and strong, it can help aging loved ones feel better mentally knowing they are taking care of their bodies.

Elder Care in Allentown NJ: Nutrient Dense Foods
Elder Care in Allentown NJ: Nutrient Dense Foods

Family caregivers have the job of creating a well-balanced diet for their elderly loved one that includes fruits, vegetables and lean meat. But are there any specific nutrient-dense foods that seniors can especially benefit from?

Here are the top 10 most nutrient-dense foods that every senior should include in their diet:

  1. Kale: Dark leafy greens provide lots of vitamins, minerals, calcium and antioxidants.
  2. Blueberries: The healthiest fruit by far, these dark berries have been praised for their cancer-fighting components, lowering blood pressure and managing cholesterol.
  3. Salmon: Fatty fish like these are rich in omega-3 fatty acids, the key to a senior’s heart health.
  4. Sardines: When eaten whole, they deliver a small amount of just about every nutrient that a healthy body needs to thrive.
  5. Liver: Just one serving a week is enough to provide a number of vitamins and minerals essential to seniors.
  6. Garlic: More than just a flavor enhancement, garlic has cancer-fighting agents plus studies show that regular consumption is linked to lower blood pressure and cholesterol.
  7. Eggs: Known as nature’s vitamin, they contain plenty of nutrients and are an excellent source of high quality protein. Inexpensive and versatile, eggs have also been linked to better eye health and brain functions.
  8. Dark Chocolate: Bursting with fiber, iron, and antioxidants, pure dark chocolate with 85% cocoa content can boost brain function, reduce blood pressure, increase blood flow, combat high cholesterol and lower the risk of heart disease. Just one small square a day is all that seniors need to benefit.
  9. Potatoes: The humble potato is hiding a veritable medicine cabinet with plenty of vitamins and minerals, plus resistant starch that is good for the body. Seniors will welcome more potatoes in their diet, as they are the ultimate comfort food in many cultures and cuisines.
  10. Green Tea: Loaded with antioxidants and other nutrients, green tea has been linked to higher brain function, boosts metabolic rate, increases oral health, lowers the risk of a number of diseases and illnesses like diabetes, cancer, Alzheimer’s disease, Parkinson’s disease and cardiovascular disease.


When your aging loved one eats well with a focus on these nutrient-dense foods, their bodies will have what they need to resist and even reverse the effects of aging. There’s no better time to make a change in your elderly loved one’s diet to include these 10 superfoods. When other family members, elder care aides, friends and senior support groups are all on the same page regarding nutrition, seniors can enjoy the best possible health throughout their life.

If you or an aging loved one are considering hiring elder care in Allentown, NJ or the surrounding areas, please call Independence Home Care today at 609-208-1111 for more information.



Teresa Sajkowski RN BSN CHPN

Teresa Sajkowski RN BSN CHPN

Owner of Always Responsive Home Care

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Elder Care in Allentown NJ