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10 Foods that Boost Energy and Build Endurance in Seniors

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As older adults continue to age, it’s critical that they eat foods with nutrition to boost their energy levels and build their endurance. Without enough energy, physical and mental health can begin decline. In order to get that much needed energy boost, here are 10 foods that provide multiple health benefits for seniors.

1. Nuts

Nuts are full of healthy fats and proteins that give seniors nutritional energy. The amino acids in nuts can also help rebuild and strengthen muscles, which is great for simple stretching and exercising. 

Walnuts

Walnuts have plenty of fiber for seniors, and can be eaten on their own as a snack or in salads, deserts, and other dishes. Their high calorie count will also help provide seniors with all-day energy.

Almonds

The carbs and fiber in almonds are complicated and are broken down slowly, which provides energy throughout the day rather than all at once. This makes nuts a great pick-me-up with a long-lasting effect.

 

2. Berries

As with nuts, berries can be a quick snack that taste great and have many added health benefits that seniors can take advantage of. 

Blueberries

Blueberries are full of antioxidants, which not only provide immune-boosting effects, but can help protect muscles from weakening over time. Blueberries also have water packed into them, which keeps seniors hydrated and energized.

Strawberries

Strawberries have a lot of the antioxidants found in blueberries, along with vitamin C and healthy sugars that fight fatigue and slow inflammation in the body.

 

3. Whole Grains

Healthy carbs like whole grains have complicated cellular structures that take time to break down during digestion, which provides a constant source of energy throughout the day. Switching from unhealthy carbs to whole grains is a small step that has lasting health benefits.

Oatmeal

The rumors are true—oatmeal is good for your heart! A bowl of oatmeal in the morning can give you much-needed energy throughout the day, as well as providing fiber and protein that seniors need to build their endurance.

Quinoa

Quinoa, which is more of a seed than a grain, is packed full of healthy carbs and protein. It also helps build and repair muscles, which helps seniors maintain their muscle mass and mobility as they age.

 

4. Sweet Potatoes

Rather than white or yellow potatoes, give sweet potatoes a try! Sweet potatoes have much more nutritional value than other potatoes, even though the “sweet” in the name might imply otherwise. The sweetness actually comes from the complex sugars and carbs that give seniors energy and encourage them to exercise and build muscle mass.

 

5. Greek or Plain Yogurt

Plain or greek yogurt provides a big boost of energy with healthy proteins and fats. Rather than the sweetened versions that add lots of sugar, unflavored yogurt gives you lasting energy. You can add some fruits or berries to get natural sweetness if you need!

 

6. Bananas

As most people know, bananas are high in potassium. What isn’t as well known is what potassium helps to balance hydration and deliver energy. In addition, bananas have anti-inflammatory properties that help seniors build endurance and heal torn muscles faster. 

 

7. Beans & Lentils

Beans and lentils are high in a number of vitamins and minerals, such as zinc, iron, and magnesium. Replenishing minerals can help seniors maintain blood sugar levels, which in turn helps provide a constant stream of energy.

 

8. Water

While water is a drink, not a food, it is still one of the best things seniors can have to boost energy and build endurance. Without proper hydration, muscles won’t be able to function properly and seniors can easily lose both strength and mobility over time from dehydration.

If drinking water isn’t your thing, then take a look at some other ways you can get your daily dose of hydration.

Senior Health Tips for Hydration

 

9. Seeds

Seeds are another example of a healthy snack that can give seniors a quick boost of energy and build endurance.

Chia Seeds

The slower you naturally digest food, the more steady your energy levels will be throughout the day. That’s why seeds that are high in fiber like chia seeds are a great high-energy snack. 

Pumpkin Seeds

Like chia seeds, pumpkin seeds have a high fiber content that helps regulate digestion throughout the day. You can easily make your own pumpkin seeds at home by baking them in the oven with a little salt.

 

10. Avocados

Avocados provide some of the healthiest natural fats found in any food item. Healthy fats are used as energy, rather than unhealthy fats which are stored by the body. Seniors can take advantage of the energy provided by avocados to motivate themselves to exercise and move.


Seniors need to find the energy to move, stretch, exercise, and socialize as they age, or they face serious health consequences. Rather than losing independence, eat the right foods and stay healthier for longer!

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