12 Superfoods And Supplements We Should Be Giving Senior Citizens Right Now
Boosting your older loved ones’ defense against the virus can be done through proper diet and vitamins
By now, we all know that while Covid-19 is out to get everyone, older and younger people are more susceptible to contracting the disease.
According to statistics by the Centers for Disease Control and Prevention (CDC), 8 out of 10 Covid-19 deaths reported in the US have been adults 65 years and older. The reason for this is two things: preexisting conditions and vitamin deficiencies among older people.
Data has proven that having pre-existing conditions dramatically raise the risk of a person dying from Covid-19. And since most seniors have these pre-existing conditions—such as diabetes, heart problems, hypertension, etc.—their bodies are more likely to succumb to the disease.
Another reason recently found by the Canadian Integrative Medicine Association (CIMA) is that underlying nutritional deficiencies in senior citizens have an effect in a senior’s ability to fight the virus. Since senior bodies are less efficient at breaking down and absorbing vitamins and nutrients from the food that they eat, they might be finding it hard to maintain the right levels of minerals the body and immune system in particular needs to stay strong.
“[We] should not be limited to hand washing and physical isolation alone,” says Dr. Stephen Malthouse, a family doctor and president of CIMA. “There is more available. Vitamins and minerals play a role at every stage of our defense against infectious disease.”
With good diet, regular exercise, and smart supplementing, we will be helping our seniors be better protected against the virus. As a good measure, keep in mind that the more we protect our seniors from pre-existing conditions, the more we protect them from succumbing to the virus.
Here are key vitamins and superfoods that we should encourage our senior loved ones to take:
Superfoods & Supplements
Superfoods & Supplements
Vitamin C
Vitamin C is an antioxidant that helps protect cells from free radicals and is vital in boosting the immune system. In fact, Dr. Malthouse of the CIMA recommends Vitamin C to be included in the list of current hospital “cures” for Covid-19. Vitamin C was also put to clinical trials during the Covid-19 outbreak in China, in the hopes that as an antioxidant, it may reduce lung inflammation that Covid-19 can cause. Currently, research published by the Cochrane Acute Respiratory Infections Group has shown that 200 mg or more of vitamin C supplementation daily helped improve recovery and protect oneself from common colds and pneumonia.
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Vitamin E
Just like Vitamin C, Vitamin D is an antioxidant that boosts the immune system, helps widen blood vessels, and keeps blood from clotting within. While it is rare for people to have Vitamin E deficiency, it’s always nice to have a healthy amount of Vitamin E in your diet from sunflower seeds, peanuts, and almonds.
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Vitamin D
Like Vitamin C, Vitamin D is critical immune system functions. As a sunshine vitamin, we get most of it daily from sun exposure. But since we’re required to stay home, the decrease in outdoor activity might be leading to deficiency in Vitamin D. For seniors, most especially, the body's ability to synthesize vitamin D from sunlight decreases with age. Vitamin D deficiency can lead to lowered immunity and higher risks for chronic pain, heart disease, osteoporosis, and depression. Cooper Clinic suggests 2000 IU of Vitamin D per day, which can be achieved through sun exposure and supplementation.
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Vitamin B12
Vitamin B12 is important in keeping our nerves and blood cells healthy, as well as preventing anemia, which can make us feel tired and weak. The best sources of Vitamin B12 are meat and dairy products, but unfortunately, as we age, older people have a harder time absorbing Vitamin B12. Medications and the natural reduction of stomach acid levels also impact the way their stomach processes B12, and B12 deficiency can lead to a higher risk for heart disease and cognitive impairment. Intaking B12 from supplements makes it easier for seniors to absorb this vitamin.
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Vitamin B6
Vitamin B6 is another crucial vitamin involved in maintaining metabolism and immune function. According to the National Institutes of Health, B6 deficiency has been linked as well to cognitive decline in older adults. For supplementing, the recommended vitamin B6 intake is about 1.5 mg/day in women and 2 mg/day in men.
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Calcium
When we think about calcium deficiency, we always think about our elderly loved ones. They’re the most prone to not having enough calcium in their body since the efficiency of their kidneys to retain calcium decreases as they get older. To protect their teeth and bones, doctors recommend a supplement of aleast 1,000 mg of calcium a day for those 50 years and older. Usually, Calcium supplements are always bolstered with other minerals like magnesium and zinc.
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Vitamin K
Vitamin K deficiency is much more common among seniors, since this is usual with those whose bodies cannot properly absorb the vitamin through the intestinal tract due to long-term antibiotic treatment. According to research, vitamin K is usually associated with age-related concerns, such as cognitive function, heart health and mobility, that’s why Sarah Booth, director of the Vitamin K Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, recommends supplementation of vitamin K at 120 mcg for men and 90 mcg for women.
Photo Credit: iherb
Blueberries
Blueberries are known as “the king of antioxidants,” and we all know how antioxidants are very important in boosting immune function. They’re also packed with the essential vitamins seniors need like vitamins C and K, as well iron, zinc, calcium, magnesium, and potassium. They are also a good source of dietary fiber, which reduces the risk of heart disease.
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Broccoli
Broccoli is such an underestimated vegetable but it’s considered by many as a “miracle food” because of the amount of vitamins it’s packed with. Its abundant with vitamins A, C, B9, and K, and even contains nutrients that protects the eye from macular degeneration and cataracts, which are very common with seniors. Research conducted for the World Cancer Research Fund and the American Institute for Cancer also found that broccoli aids in reducing the risk for certain cancers.
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Turmeric
It’s great that older people love turmeric tea, because that’s high in curcumin. Curcumin is a great anti-inflammatory to ease arthritis, has been found to slow the progression of Alzheimers, protects against certain cancers and tumors, and reduces cholesterol.
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Spirulina
Spirulina is one of the first algae on Earth and is treated as a great superfood because of its high levels of antioxidants. Apart from capsule supplementing, it is also super easy to add to smoothies. According to the National Institutes of Health, older women benefit more rapidly from Spirulina supplementation, showing increased white blood cell count—which is essential for immune function. Since spirulina is also already in its amino acid form, it’s easier for the body to absorb the proteins. This is especially important for seniors whose body is not as hardworking as before when it comes to breaking down and absorbing nutrients.
Photo Credit: The Superfood Grocer
Barley
If you know a lot of seniors going gaga over barley, there’s good reason for that. Barley is a nutritional powerhouse. It’s a good source of niacin that protects against cardiovascular disease, can lower risks of diabetes, and is more effective than oats in reducing glucose and insulin responses. Instead of barley capsules, you can opt for barley powders that you can add to smoothies (for more dosage), or get it in its whole grain form to put in soups, stews, and salads. Did you know that one cup of cooked barley has less calories, but more fiber, than an equal serving of quinoa or brown rice?
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