4 Vitamin D–Rich Foods to Add to Your Aging Loved One’s Diet

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Ways to Include More Vitamin D in Senior Diets in Roseville, CA

Though many people think aging adults can only get vitamin D from sunlight, there are also a number of various ways to incorporate vitamin D into your elderly loved one’s diet. If you’re a family caregiver, taking steps to include more of this essential nutrient in your loved one’s daily meals can keep him or her healthy and feeling good. Read on to learn about four foods that are excellent sources of vitamin D for older adults.

1. Trout

Trout and other types of oily fish contain high amounts of vitamin D, which research shows can lower the risk of osteoporosis. A single serving of trout provides 539 international units (IUs) of vitamin D, which is equal to 90 percent of the recommended daily value of the vitamin. Because vitamin D is oil-soluble, it should always be eaten with fat to ensure full absorption. For a simple way to prepare trout for your loved one, brush it with melted butter and broil it five to six inches away from the heat source for two to three minutes. Serve it with a squeeze of lemon, and add salt and pepper to taste.

A professional caregiver can prepare nutritious meals and closely monitor your loved one for signs of various kinds of vitamin deficiencies. The type of elderly home care seniors need can vary. Some need assistance a few hours a day, while others require more extensive around-the-clock assistance. At Home Care Assistance, we tailor our care plans based on each senior’s individual care needs, and the plans can be adjusted at any time.

2. Mushrooms

As mushrooms provide 384 IUs of vitamin D per cup, they’re a great way to incorporate this essential vitamin into your loved one’s diet and boost his or her immune system. To make a simple side dish of mushrooms, brush the dirt from the mushrooms with a dry cloth, slice the mushrooms thinly, and sauté them in olive oil over medium-high heat until they’re softened. Serve them warm on the side with dinner or as a light snack.

3. Tofu

A serving of tofu provides 124 IUs of vitamin D, which alleviates inflammation in the body. Tofu is incredibly versatile, taking on the flavors of the dish in which it’s cooked. As tofu will soak in the sauces and juice from other ingredients, it makes a tasty vitamin D–filled alternative to traditional meats in a simple dish such as a stir-fry. For an easy dinner meal for your loved one, chop vegetables and firm tofu into bite-sized portions and sauté in olive oil over high heat. Season with soy sauce and serve over brown rice.

Seniors who are deficient in vitamin D may experience symptoms such as fatigue, bone pain, and muscle weakness. There are a variety of age-related health conditions that can make it more challenging for seniors to live independently. However, many of the challenges they face can be easier to manage if their families opt for professional elder care. Roseville families can rely on expertly trained caregivers to keep their loved ones safe and comfortable while aging in place.

4. Tuna

Beyond freshwater fish, other types of fatty fish, such as tuna, contain high levels of vitamin D. Canned tuna, preferably packed in oil, provides 150 IUs per serving. Since studies suggest vitamin D can prevent cancer, serving your loved one a tuna salad dish for lunch may reduce his or her risk of cancer and other conditions. Combine tuna with mayonnaise and chopped celery and serve it on a bed of lettuce or use it to make a sandwich with soft bread.

If you need help making sure your loved one gets all the nutrients he or she needs, a home caregiver can be a wonderful resource. If you’re the primary caregiver for a senior family member and you need respite care, Roseville, CA, Home Care Assistance is here to help. Our respite caregivers are trained to assist older adults with a wide variety of everyday tasks, including meal prep, physical activity, and personal hygiene. We also provide 24-hour care and specialized care for seniors with Alzheimer’s, dementia, and Parkinson’s. Schedule a free in-home consultation by giving us a call today at (916) 226-3737.


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