Falls Prevention at the Farmers Market 

The time is coming for bright summer days and farm market stands to start popping up throughout the state. Not only are farm markets a great opportunity to walk around and get some vitamin D, but you can also find fresh foods rich in vitamin D and calcium, which are important for falls prevention, at the same time. While the best source of vitamin D is sunshine, there are some foods that contain this nutrient as well, and vitamin D helps your body absorb calcium- so they work hand-in-hand!  

According to the National Institute of Health, the amount of calcium and vitamin D you need each day is dependent on your age and sex. 

  • Males aged 51-70 need 1,000 mg of calcium per day and 15 mcg (600 IU) of vitamin D per day. 
  • Females aged 51-70 need 1,200 mg of calcium per day and 15 mcg (600 IU) of vitamin D per day. 
  • Adults aged 71 and older need 1,200 mg of calcium per day and 20 mcg (800 IU) of vitamin D per day).  

If you’re not sure you’re getting enough vitamin D and calcium in your diet, talk to your provider at your next appointment. 

Many foods in the United States are fortified with vitamin D, but it can be found naturally in fatty fish (trout, salmon, tuna, mackerel), beef liver, egg yolks, cheese, and mushrooms. Calcium-rich foods include: 

  • Dairy products like milk, cheese and yogurt 
  • Canned sardines 
  • Kale 
  • Broccoli 
  • Bok choy 
  • Fortified juice, plant-based milk alternatives, tofu and breakfast cereals 

The next time you visit a farm market (or grocery store!), consider finding ingredients for a meal rich in vitamin D and calcium. Here’s one to try! 

Smoked Salmon Egg Salad (adapted from Taste of Home) 

Ingredients 

  • 4oz smoked salmon, chopped 
  • 6 large, hard-boiled eggs, chopped 
  • 1½ cups spinach 
  • ¾ cup mayonnaise (or substitute with Greek yogurt or half Greek yogurt and half ricotta cheese) 
  • 1 teaspoon dill weed 
  • ½ teaspoon lemon juice 
  • ¼ teaspoon salt 
  • 1/8 teaspoon pepper 

Directions 

  1. In a large bowl, combine the mayonnaise, dill weed, lemon juice, salt and pepper.  
  1. Stir in the chopped eggs and salmon.  
  1. Place 1/3 cup of mixture on bread of choice and top with spinach leaves.  

Find more information about how vitamin D and calcium can impact your risk of falls, and other tips and tricks, at FallsFreeWI.org.