Elderly people need to get enough vitamin D and calcium because calcium plays a part in repairing and building bones and muscle mass, as well as helping prevent osteoporosis, osteoporosis and bone degeneration or easy fractures that are more likely to occur in the elderly. This is because 20% of the calcium in the bones of elderly people is broken down and rebuilt every year.
At the same time, vitamin D also plays an important role in the body’s immune system, both controlling the functioning and stimulating the production of white blood cells, helping to strengthen the immune system. And importantly สนใจสมัคร? คลิกที่นี่เพื่อเริ่มต้น, it helps develop the brain and nerve cells, stimulates enzymes used in the synthesis of neurotransmitters, and helps reduce stress and depression.
Different foods and beverages contain different amounts of calcium and vitamin D.
Foods and beverages high in calcium include:
- Dairy products such as milk, cheese, yogurt and ice cream.
- Green vegetables such as kale, collards and broccoli
- Some nuts and breads
- Calcium supplements such as fruit juices, cereals, soy products
The amount of calcium you need each day: The body receives calcium only from food , and the amount of calcium that must be received each day varies according to age. In adults or the elderly, calcium should be received approximately 1,000 – 1,200 mg. per day to maintain bone strength.
Foods and drinks that are high in vitamin D include:
- Orange juice, milk fortified with vitamin D
- Sea fish such as salmon and mackerel
- Canned tuna
- Vitamin D fortified cereals
- Cod liver oil
Maintaining normal calcium levels in the body, in addition to getting enough calcium, requires vitamin D to help absorb calcium through the intestinal wall into the bloodstream and increase calcium absorption back into the bloodstream in the renal tubules. The ideal blood vitamin D level (25OHD) is approximately 30 – 50 ng/ml. The body obtains vitamin D through synthesis in the skin by UVB rays from sunlight and from food.
Exposure to gentle sunlight in the morning from 6:00 to 9:00 a.m. or in the evening from 4:00 p.m. onwards for about 15–20 minutes without using sunscreen will help stimulate the production of vitamin D in the body. Also, be careful not to expose your skin to sunlight for too long or too strong to avoid skin cancer.