7 Superfoods to Help You Build a Nutrient-Dense Diet

June 15th, 2020

Have your tastes changed as you’ve gotten older? Have you found yourself reaching for a sweet treat more often than you did when you were younger? It’s actually totally normal for your taste to change as you age. Your dietary needs change throughout your life, and maintaining a healthy, age-specific diet helps prevent illness and boosts your energy.

In general, doctors recommend getting plenty of fiber, proteins, and water, as well as packing your diet with nutrient-dense foods. Not only does this keep you healthy, it also helps prevent heart issues and other diseases. However, not all foods have the same health benefits. Whether you’re looking to incorporate more nutrients or change up your diet, here are 7 foods that pack a nutritional punch.


Cherries are tiny little nutrient bombs. Not only are they rich in antioxidants, but they contain anti-inflammatory compounds, meaning they may help reduce inflammation. Even just one cup of raw, pitted cherries is a great source of fiber, vitamin C, potassium, and B vitamins!


You may have heard that doctors recommend lean proteins as part of a balanced diet. As far as lean proteins go, salmon is one of the best you can eat. It contains lots of fatty acids, which can help decrease inflammation and lower blood pressure. Additionally, salmon contains lots of B vitamins and protein.


Spinach may have had a bad reputation when you were younger, but there’s no denying that this leafy green is good for you. Not only is it full of vitamins, but eating it may help reduce blood pressure and promote good eye health. Try blending it into a smoothie with your favorite fruits for an easy, flavorful breakfast!

Chia Seeds

Though chia seeds only recently gained popularity in the United States, they have undeniable health benefits, like promoting heart and bone health. They contain lots of fiber, vitamins, protein, and antioxidants. Add them to smoothies and yogurt for an easy boost. Or, because they have a unique, gel-like texture, you can even use them to make tasty puddings!


At some point, you’ve probably heard about the health benefits of milk. Milk contains vitamins, minerals, and proteins. It also has tons of calcium, which is essential for good bone health.

Whole Grains

Whole grains are another important component of a heart healthy diet. Not only do they have protein and fiber, but a diet full of whole grains can help prevent heart disease, type 2 diabetes, and more.


Almonds are chock full of healthy fats, protein, and fiber. They can help lower your blood sugar levels, blood pressure, and cholesterol. The fiber and protein in them also help you feel full longer, making them a great, energizing snack.

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