1. Berries

These superfoods boast “one-stop nutrition” for folks over 50 because they are rich in vitamin C, fiber, and anti-inflammatory, antioxidant flavonoids. “Fiber helps you manage your weight and reduce the risk of diseases like diabetes, cancer, and heart diseases”, says Nancy Farrel Allen, registered dietitian nutritionist.

Women 50 or older should eat at least 21 grams of fiber per day, while men 51 years or older should eat at least 30 grams per day.

Berries also seem to be beneficial for our aging brains. According to Allen, “Berries provide potent antioxidants that may improve short-term memory and motor skills”. That’s why these superfoods are a key component of the MIND diet, which focuses on those foods that fight neurodegenerative delay. By the way, this brain-healthy diet also includes other superfoods like vegetables, whole grains, beans, seafood, poultry, and nuts.

A 20-year follow-up study conducted by Tufts University and published in 2020 looked at 2,800 folks age 50 or older. Here’s what they found: those who consumed fewer flavonoid-rich foods, such as berries, apples, and tea, had a two to four times higher risk of developing dementia.

Berries boast other benefits as well. A 2022 British study found that eating 100 grams of fresh cranberries per day helps prevent heart disease. Another study found that consuming a small number of dried goji berries may help prevent or delay macular degeneration.

According to healthcare experts, wild blueberries are an excellent option because they provide three of four times the antioxidants of common blueberries. You can find them in the frozen food section and add them to smoothies or oatmeal.