6. Seeds and Nuts
Almonds, walnuts, and other oilseeds are rich in healthy fats and vitamin E, which protect muscles and reduce inflammation. Vitamin E is also beneficial for women going through menopause, as it can alleviate symptoms like hot flashes and improve skin health. Additionally, these seeds help protect arteries from oxidative stress, promoting better blood circulation.
7. Quinoa: A Protein-Rich Grain
Quinoa is a whole grain that contains all the essential amino acids for muscle building. It’s also rich in magnesium, zinc, and iron, minerals essential for muscle and bone health. Gluten-free, quinoa is an excellent alternative for those looking for a plant-based source of protein without compromising digestion.
8. Avocado: For optimal muscle recovery
Avocado is rich in antioxidants and potassium, two crucial elements for muscle recovery after exercise. Thanks to its creamy texture and versatility, it can be incorporated into many recipes, making it a great choice for fitness enthusiasts. Its healthy fat content also helps reduce inflammation and support cardiovascular health.
Combining nutrition and exercise for optimal results
These foods, as beneficial as they are, must be consumed as part of a balanced diet and combined with regular physical activity. Indeed, muscle isn’t strengthened by diet alone: a proper exercise program is essential to maintain strength and autonomy.
Additionally, muscle weakness can lead to other health complications, such as osteoporosis, which increases the risk of fractures. Loss of muscle mass also affects blood sugar regulation and weakens the immune system, making it harder to fight infections.
By eating a nutrient-rich diet and exercising regularly, it is possible to maintain muscle strength and age healthier.
