Superfoods for seniors

23 Jul 2025

What to eat for energy, bones and brain health

As we age, the food we eat plays an even more vital role in how we feel each day and how well our bodies and minds function. Superfoods – nutrient-rich foods considered especially beneficial for health – can help us stay energised, support strong bones and boost our brain health. Best of all, many are easy to incorporate into your everyday meals.

Energy-boosting foods

Feeling sluggish? Try incorporating complex carbohydrates and iron-rich foods into your diet. Whole grains such as oats, brown rice and quinoa release energy slowly, helping you feel fuller for longer without the post-meal crash.

Leafy greens like spinach and kale and legumes such as lentils and chickpeas will increase your iron intake, which is essential for fighting fatigue.

B12 is also key to energy production, so include eggs, dairy or fortified cereals if you don’t eat meat.

Bone-supporting superfoods

Bones naturally become weaker over time, making calcium and vitamin D must-haves. Dairy products like yoghurt, milk and cheese are obvious sources, but so are almonds, tinned salmon with bones, tofu and leafy greens such as kale and bok choy.

For vitamin D, spending some time in the sun is key. When the UV Index is below 3, direct sunlight exposure of two to three hours a week to your face, arms and hands or equal surface area produces enough vitamin D in most people. For a little bit extra, fatty fish like sardines and tuna can provide a dietary boost. 

Brain-boosting nutrition

For memory and mental sharpness, omega-3 fatty acids found in oily fish like salmon and mackerel are your brain’s best friend. Walnuts, flaxseeds and chia seeds also provide plant-based omega-3s. Blueberries and other berries are rich in antioxidants, which may reduce age-related cognitive decline. And don’t forget your leafy greens! Studies link daily servings of spinach, silverbeet and kale to slower mental ageing. 

Putting it all together

The beauty of superfoods is how easily they can be worked into your everyday diet. A breakfast of oats topped with blueberries and a handful of walnuts, a lunch of salmon and a leafy green salad, or a dinner of stir-fried tofu with bok choy and brown rice are all delicious, balanced meals that support your health.

Remember to drink plenty of water, limit processed foods and speak to your doctor before making major dietary changes, especially if you have health conditions or take medications.

With a little planning, superfoods can help you feel more vibrant, active and mentally alert, so you can keep doing the things you love.