How to Eat Healthy As You Age

A healthy diet is crucial to seniors' health.

Here are the top 20 healthiest foods of all time:

1. Bananas (Vitamin B6, Potassium)

• excellent source of cardio-protective potassium

• enhances the body's ability to absorb calcium

• increase dopamine levels to counter depression

Serving Size: 1 medium banana

2. Blueberries (Vitamin K, C & manganese)

• help protect vision

• lowers blood sugar levels

• improves memory and recognition

Serving Size: 1 cup of blueberries

3. Eggplant (Vitamin B1, B6 & fiber)

• helps reduce risk of heart disease

• high in antioxidant which prevent disease

• protects cell membranes from damage

• protects brain cells

• lowers cholesterol

Serving Size: 1 cup cooked eggplant

4. Fennel (Vitamin C & potassium)

• rich in antioxidants, vitamin C, fiber, and phytonutrients

• reduces inflammation

• helps fend off chronic disease

• contains fiber which helps regulate digestion

Serving Size: 1 bulb of fennel

5. Raspberries (Vitamin C, K & E)

• prevents illness by stopping abnormal division of the cells

• boosts heart health

• prevents obesity and age-related decline

Serving Size: 1 cup of raspberries

6. Grapefruit (Vitamin A & C)

• low in calories

• loaded with nutrients

• helps with weight loss, clear skin and digestive balance

• increases energy levels

• reduces risk of heart disease and cancer

Serving Size: 1 large grapefruit

7. Swiss Chard (Many Vitamins)

• contains belatins, vitamins A, C, E and K

• contains magnesium, potassium, fiber, calcium, B vitamins, zinc and selenium

• improves digestive health

Serving Size: 1 cup of raw swiss chard

8. Garlic (Vitamin C & manganese)

• has sulfur-containing nutrients that bolster immunity and support healthy joints

• contains cardioprotective benefits

• is an effective antiviral

Serving Size: one clove

9. Kiwi (Vitamin C & E)

• contains more vitamin C than an orange

• offers high amounts of antioxidant protection

• fiber, potassium, zinc, magnesium and vitamin E contribute to healthy nails, hair and skin

Serving Size: 1 kiwi

10. Tangerines (Vitamin C, fiber)

• has more antioxidants than an orange

• full of fiber which reduces disease risk and supports weight management

• lowers risk of chronic, age-related eye disease

• protects against diabetes and heart disease

Serving Size: 1 small tangerine

11. Mushrooms (Vitamin D)

• rich in ergothioneine, an antioxidant that may help fight cancer

• supports the body's natural detoxification mechanisms

• highest vegan source of vitamin D

Serving Size: 1 cup of raw mushrooms

12. Spinach (Vitamin K, A, C & E)

• contains high amounts of vitamin A, iron, potassium, calcium, zinc and selenium

• offers antioxidant protection

• promotes healthy digestion

• supports thyroid function

Serving Size: 1 cup of raw spinach

13. Oranges (Vitamin C)

• vitamin C helps sustain a healthy immune system

• white pith/zest helps lower cholesterol and high blood pressure

Serving Size: 1 large orange

14. Avocado (Vitamin K, E & C)

• contain nearly 20 vitamins and minerals

• can be used as a substitute source of saturated fat (like butter)

• can reduce your risk of heart disease even without weight loss

Serving Size: 1 avocado

15. Kale (Vitamin B6, E, calcium)

• helps deliver pigments to the eyes' retina which absorbs damaging sun rays

• lowers cancer risk

• supports bone health

• aids in natural detoxification

Serving Size: 1 cup of raw kale

16. Onions (Vitamin C & folic acid)

• rich in healthy, sulfur-containing compounds

• good sources of vitamin B6, C, manganese, potassium and fiber

• rich in antioxidants which support the immune system

• supports heart health

• combats inflammation

• reduces allergy symptoms

Serving Size: 1 cup of cooked onions

17. Pomegranates (Vitamin C & K)

• more vitamin C and potassium and fewer calories than other fruits

• 1 serving provides over 50% of daily vitamin C requirements

• powerful polyphenols help reduce cancer risk

• rich in antioxidants which prevent illness

Serving Size: 1 cup of pomegranate seeds

18. Tomatoes (Vitamin C, K, potassium)

• rich in lycopene which helps prevent cancer

• protects our cells' DNA with antioxidants

• stimulates enzymes that deactivate carcinogens

Serving size: 1 medium tomato

19. Broccoli Sprouts (Vitamin B6, E, potassium & calcium)

• helps detoxify our skin, lungs, kidney and liver

• rich in natural plant chemicals

• cancer fighting and antioxidant capabilities

• helps protect us from disease

Serving Size: 1/2 cup

20. Winter Squash (Vitamin C)

• inexpensive, healthy, versatile

• richest source of anti-inflammatory beta-carotene

• supports healthy vision and cell development

• protects from infection

• may reduce risk of age-related illnesses

Serving Size: 1 cup of cooked winter squash