Did you know that your body needs vitamin D in order to absorb calcium? Calcium is essential for maintaining strong bones and teeth, therefore vitamin D is essential too, especially for seniors. One of the easiest ways to get this vitamin is from the sun. The body naturally produces vitamin D when the skin is exposed to sunlight. As little as 10 minutes a day a few times per week can make a big difference.
Vitamin D also supports a variety of other functions such as:
1. Strengthening the immune system
2. Reducing cancer risk
3. Boosting mental health and reducing depression
As you age, your body may have a harder time producing and absorbing vitamin D, meaning taking steps to ensure an adequate supply is even more important, whether from the sun or other sources. Vitamin D deficiency can leave you feeling tired, cause muscle or bone pain, and increase risk of bone fractures or tooth decay.
Although this vitamin only occurs naturally in a limited number of foods, there are other options that are fortified with it, such as milk, orange juice, yogurt, and certain cereals. You can also incorporate some of these foods into your diet:
1. White mushrooms
2. Canned tuna fish
3. Cooked salmon
4. Shrimp
5. Cod liver oil
6. Egg yolks
Read the labels carefully to see how much vitamin D you are getting per serving. Adults aged 71 and older should aim for 15 to 20 micrograms or 800 IU per day.