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‘I’m a Registered Dietitian, and This Is the Type of Fruit Everyone Over 60 Should Eat Multiple Times a Week'

By Mackenzie Burgess, RDN,

2 hours ago

If you’re shopping in the produce section, you’re already off to a great start, because all of those colorful foods are packed with nutrients that will benefit your body. You're probably aware that most of these fruits and veggies are pretty good for you, but may not know which ones are the very best.

The Best Fruit to Eat Over Age 60, According to a Dietitian

If you’re over 60 and want to give your health a boost, there's one type of fruit you should add to your cart: berries . Whether you love strawberries, blueberries , raspberries or blackberries, these tiny fruits pack quite the nutritious punch. Let’s dive into why berries are so beneficial and how you can easily enjoy them.

To be clear, all types of colorful fruits have their own set of advantages. However, berries are the star of the show here because of their antioxidants and the body of research supporting their benefits for those in their 60s and beyond. So, why are berries so good for your body, particularly as you age?

They're rich in antioxidants

Berries and antioxidants go hand in hand. Those vibrant colors you see in berries are because of something called “phytochemicals." Phytochemicals are essentially plant compounds that give fruits and veggies their vibrant color and act as antioxidants. Antioxidants are crucial for protecting your body from inflammation—a major culprit behind aging and many chronic diseases.

They support brain health

Cognitive function is something that’s top of mind (pun intended) for adults over 60, and berries are great for keeping your brain sharp.

Taylor Janulewicz, RDN , registered dietitian nutritionist and owner of My Cancer Dietitian reiterates how berries are packed with antioxidants. She says, “ Anthocyanins —the main antioxidant in fruits and vegetables with the blue and purple coloring— help protect brain cells from damage . Berries also show promise for improving memory —something everyone can benefit from.

Digging deeper into the research, scientists at Tufts University have been studying the beneficial effects of blueberries on brain function. In a recent study , 37 adults aged 60 to 75 were split into two groups: one ate blueberries daily, the other had a placebo for 90 days. The blueberry group showed fewer memory errors and task-switching tests. While more research is needed, this study suggests blueberries may help fight age-related cognitive decline.

“While research is still ongoing, incorporating a variety of berries into your diet can be a delicious way to nourish your mind,” states Janulewicz. Of course, she also points out how maintaining a balanced lifestyle including movement, mental stimulation, and adequate sleep is crucial for our brains too.

They improve heart health

These same antioxidants we’ve been preaching about can benefit our hearts too. Janulewicz highlights research looking at the consumption of berries in different forms like dried and fruit juices. In this study, they found cranberry and cherry juices may help lower blood pressure, which is good for heart health.

Janulewicz points out, “While these findings are promising, more studies are needed to fully understand the heart-protective powers of different berries.” For maximum health benefits, she recommends mainly enjoying fruits in their whole form (AKA fresh, frozen or canned), as they contain essential fiber.

They're high in fiber

Good digestion is one key to feeling great, and berries can help you stay on track. They’re an excellent source of dietary fiber, which aids in digestion, helps prevent constipation, and promotes a healthy gut. As an example, one cup of raspberries provides 8 grams of fiber , which is 29% of the recommended daily fiber intake.

Going hand-in-hand with brain health, a recent study found that individuals over 60 who ate more fiber in their diets, improved specific components of brain function.

They're packed with vitamins and minerals

Berries are filled with various vitamins and minerals such as vitamin C, vitamin K and folate. All of these play important roles in bone health, metabolism, and overall cellular function. Take strawberries, for instance—they’re rich in vitamin C, providing over 100% of the daily recommended intake per cup.

How to Add More Berries to Your Day

Berries are incredibly versatile and can jazz up all kinds of meals and snacks. Here are a few fun ideas to get you started.

Yogurt parfait: Talk about a power pairing! Combine probiotic-rich Greek yogurt with anti-inflammatory berries for a snack or breakfast that supports gut health and packs in protein. We even love prepping them ahead of time in mason jar parfait form!
Smoothies: You can’t go wrong with a classic smoothie. Toss a handful of blueberries or strawberries into your morning blend alongside other nutritious ingredients like protein powder, yogurt and nut butter. To mix things up, add less liquid to make a thick smoothie bowl you can eat with a spoon!
Chia seed jam: Make a quick and healthy jam by mashing up berries with chia seeds. Let it sit overnight to thicken, then spread onto toast, swirl it into yogurt, or use it as a topping for pancakes.
Bistro box : Have you ever seen those snack boxes lining coffee shops? Make your own customizable bistro box by sectioning berries into a meal prep container alongside hard-boiled eggs, nuts and veggies.
Berry salad: Add a pop of color and flavor to your salads with berries. For a quick lunch, we love tossing together raspberries, leafy greens, goat cheese, toasted almonds and a balsamic vinaigrette.

Long story short: Berries are a nutritional powerhouse. Plus, they’re especially beneficial for those over 60. So toss some blueberries into a parfait; top your salad with strawberries; or mash some raspberries into jam and make these tasty fruits a regular part of your diet.

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Source

Taylor Janulewicz, RDN , registered dietitian nutritionist and owner of My Cancer Dietitian