The Benefits of Vitamin D

Vitamin D provides a variety of health benefits, especially for the elderly. It helps strengthen bones, which, in turn, helps prevent falls and fractures, two things that can wreck havoc on a senior’s quality of life. Vitamin D strengthens bones by promoting the absorption of calcium. It can also lower the risk for developing osteoporosis or osteomalacia, diabetes or high blood pressure.

Vitamin D can be taken as a daily supplement or through a diet rich in nutrients.

To increase vitamin D levels consider the following:

Eat fortified foods or drink fortified milk. Vitamin D can be found in foods like salmon, cereal, egg yolks, and cheddar cheese. Simply drinking two glasses of fortified milk a day will fulfill the recommended amount of vitamin D. If milk is not your drink of choice try fortified orange juice.
Spend time outside. If you live somewhere sunny, like Arizona, it is easy to get a good dose of vitamin D! According to Health, 20 to 25 minutes a day should be enough for you to reap the benefits. For longer periods in the sunshine, wearing sunscreen and a hat is necessary for protection from skin cancers, sun burns and sun damage. When you wear protection, it also reduces vitamin D absorption.
Take vitamin D supplements. If you are not able to take in an adequate amount of vitamin D through diet and time spent outdoors, you might want to consider a supplement. There are a variety of vitamin D supplements available at any local drugstore, supermarket or health food store. Before taking any supplements, ask a doctor for recommendations, and make sure they do not interfere with other medications.

According to Web MD, other benefits of vitamin D include a reduced risk of diabetes, lower chance of heart attack, rheumatoid arthritis, and multiple sclerosis.

Keep in mind too much vitamin D can be harmful. The American Academy of Pediatrics recommends no more than 4,000 IUs (international units) for healthy adults per day. Adequate intake is considered 600 IU per day for those up to 70 years old and 800 for seniors older than 71 years. For those with limited sun exposure, a higher dose may be beneficial.

Ask a medical professional or pharmacist about finding the right balance of diet, sun exposure and supplements to determine the best combination.

5 Superfoods All Seniors Should Be Eating

Getting proper nutrition as you age is essential to living a long and healthy life. While basic nutrition needs remain fairly stable throughout your lifetime, the need for certain nutrients may increase or decrease with age. By keeping a nutritious diet and knowing how to obtain the proper nutrients, seniors can work to prevent certain age-related diseases and even help to counteract the aging process.

Every senior’s diet should include these superfoods:

Olive Oil

Olive oil is high in monounsaturated fat, a healthy fat that helps lower the risk of heart attack and stroke by lowering the level of bad cholesterol in the blood. This fat also contains Vitamin E, a powerful antioxidant that is essential for having a strong immune system, skin, and eyes.

Chocolate

Chocolate is extremely high in flavonoids, antioxidants that help sustain the healthy function of blood vessels. Maintaining a healthy blood flow aids in reducing the risk of high blood pressure, kidney disease, type 2 diabetes and dementia.

Blueberries

Compounds found in blueberries called polyphenols protect the brain against damage caused by environmental toxins that are associated with age-related memory loss and decline in motor function.

Broccoli

Broccoli is high in fiber and full of vitamins to help the body. Vitamin A promotes good eyesight, vitamin C leads to a healthy immune system, and vitamin K benefits bones and tissues.

Fish

Fish is a great source of omega-3 fatty acids, which can benefit heart health and decrease the risk of an abnormal heartbeat. Salmon in particular has additional benefits – recent studies have shown that salmon contains bioactive proteins that help provide support to joint cartilage and insulin effectiveness.

By consuming these healthy fats and vitamins, seniors can aid their bodies in numerous ways from healthy skin to strong bones and tissues. Eating healthy doesn’t have to be boring either, at Paradise Living Centers we prepare all of the residents’ meals fresh, daily. We are conscious that our meals are appetizing but we consider the nutritional values of the foods that we serve to benefit our community at Paradise Living Centers.