The elderly often require more calcium, along with vitamin D, to support calcium absorption. According to a study published in the Endocrine Medical Journal in 2023, this age group is highly susceptible to vitamin D deficiency, leading to an increased risk of reduced lifespan, bone density loss, a higher tendency to fall, and decreased muscle strength.
Hence, starting your day with a glass of low-fat vitamin D-fortified milk is an excellent choice, as it provides approximately 17% of your daily vitamin D needs. Most milk varieties are vitamin D-fortified, as indicated by Health Digest.
Start Your Day with a Glass of Low-Fat, Vitamin D-Fortified Milk
The Importance of Vitamin D and Milk for the Elderly
While exposure to sunlight can aid in vitamin D synthesis, a study published in 2012 in the journal Aging and Disease revealed that older adults tend to have less sun exposure, and their skin’s ability to synthesize vitamin D decreases, leading to a deficiency. Vitamin D plays a crucial role in protecting the elderly from infections, improving blood vessel function, and its deficiency can result in issues such as metabolic syndrome, memory impairment, and certain cancers.
Additionally, a 2021 study in the journal Nutrition and Metabolism found that consuming one glass of milk daily could reduce the risk of cardiovascular disease, help control blood pressure, prevent obesity, and ward off osteoporosis.
A recent 2022 study in the British Journal of Nutrition also discovered that consuming between ¼ and ½ glass of milk daily could reduce the risk of muscle weakness in individuals aged 69 and older, while consuming at least one glass of milk daily supported better health for middle-aged men.
Consuming Milk Reduces Muscle Weakness Risk
Opt for Low-Fat Milk to Boost Your Longevity
A recent study published in the Nutrients journal in 2022 recommended switching to low-fat milk to extend lifespan. The study, involving 7,000 participants, found that consuming low-fat milk reduced mortality risk. Specifically, men could lower their risk of death by up to 31%, and women by up to 41%, compared to drinking whole milk. Additionally, men could reduce their risk of death from heart disease by up to 37% by consuming low-fat milk, according to Health Digest.
For the elderly, adequate protein intake is crucial to maintaining lean body mass. A 2017 study in the Journal of Nutrition, Health, and Aging found that milk provides more easily absorbable protein than plant-based sources, especially beneficial for older adults who may have difficulty chewing and digesting. Increasing protein intake from milk can help them meet their protein needs more effectively.
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