Berries and Superfoods

A superfood earns its title by providing a rich source of compounds that benefit a person's health. Berries appear on many lists of these nutrient-dense foods because of their high amounts of vitamins and other essentials.

Unlike sugary candies and baked goods, berries are tasty yet low in calories. This allows you to treat your sweet tooth without worrying about packing on unwanted pounds.

Berries with dense flesh and skins add fiber to your diet. Roughage helps you stay regular and prevents constipation, making it a helpful ally in maintaining a healthy digestive system.

Bountiful Berry Benefits

Certain berries, such as blueberries, stand out from the crowd for their exceptionally high nutrient content. However, no single berry has all the essentials seniors need for good health. Variety is key to truly reaping berries' benefits.

Negatives of eating berries, such as hidden sugars and additives in premade jams and yogurts, are often easy to overcome by reading food labels. Another option is to prepare your own dishes. For example, you can purchase fresh berries and plain Greek yogurt to mix yourself.

Blueberries

Blueberries' deep color comes from compounds that may help reduce your risk for diabetes, dementia and certain cancers. They frequently appear on superfood lists because they have a higher concentration of these beneficial antioxidants than most fruits and vegetables.

The round berries comprise nearly 85% water, which can help you reach hydration goals as you snack, and they're a good source of vitamins C and K.

Blueberries may improve your cholesterol, making them excellent additions to your breakfast oatmeal. You can also sprinkle them in yogurt and salads and blend them into smoothies and drinks.

Strawberries

Instantly recognizable by their red heart-shaped appearance, strawberries contain a surprising amount of vitamin C. Eating eight medium berries gives you more vitamin C than consuming an orange and less sugar when compared to an apple or a banana.

Besides boosting your ability to fight infections, vitamin C is vital to collagen production. Collagen is one of the essential building blocks of skin, tendons, bones and ligaments.

Like blueberries, strawberries contain antioxidants that have been linked to lowering inflammation and cognitive decline caused by aging. They help regulate blood sugar levels, so they're good to include during meals.

Raspberries

Raspberries contain around 8 grams of fiber per cup, which makes them ideal for boosting daily fiber intake without supplements. Fiber helps lower cholesterol, blood sugar and blood pressure.

They contain potassium and omega-3 fatty acids that enhance heart function and reduce the risk of cardiovascular diseases.

Although red is the most common variety of raspberries, they also come in gold, black and purple. Try topping waffles, cereal and iced teas with fresh or frozen raspberries to enjoy their mix of sweet and tart flavors.

Blackberries

High manganese and vitamin K levels in blackberries make them beneficial for bone health in seniors. Plus, manganese plays a role in keeping your skin and immune system strong.

A cup of blackberries offers roughly half the FDA's daily recommended amount of vitamin C, which the body uses to absorb iron, heal wounds and strengthen the immune system.

A good rule of thumb when shopping for produce is to look for dark colors that signal high levels of antioxidants. Blackberries, blueberries, black beans and leafy green vegetables are examples of this category.

Gooseberries

Missouri has four natural species of gooseberry, all of which help regulate blood sugar through high levels of fiber and chlorogenic acid. Other beneficial nutrients include vitamins B5 and B6, which help improve energy levels, and copper, which supports healthy blood vessels and the immune system.

They vary in flavor and color depending on species and ripeness. When picked green, they can be quite tart and useful in chutneys, salsas and savory dishes.

Gooseberry jams and pies can contain large quantities of sugar to balance the tartness, so seniors with diabetes or restricted diets should use caution and select options that won't spike their blood sugar.

Cranberries

Another berry listed as a superfood, cranberries have been associated with helping treat urinary tract infections for years. While they won't cure an active infection, cranberries contain a compound that helps prevent one from forming.

They offer A, C, K, E and B-complex vitamins and minerals such as copper, potassium and manganese. Their antioxidants might improve eye, liver and heart health and lower the risk of cancer.

Older adults prone to kidney stones should speak with their doctors before consuming cranberries regularly, and individuals who are allergic to aspirin may have an allergy to the berry.

‍