Nutrition: Foods That Support Healthy Muscles & Bones
There’s no denying that we rely on several types of foods to support healthy nutrition, but sometimes, finding ones that support specific aspects of our health can be challenging. Seniors — and people of all ages — who want to nourish their bones and muscles should eat a select list of foods. We’ve compiled a list of these food items to help you integrate them into your diet and keep your muscles and bones healthy for years to come.
12 Foods That Support Healthy Muscles and Bones
Each of the foods listed below supports muscles and bones. However, it’s best to speak with a nutritionist or your doctor about making any major changes to your diet or lifestyle.
1. Beans
Integrating several types of beans into your diet can increase your daily intake of fiber, folate, protein, carbohydrates, and potassium. Choose from black, kidney, navy, white, and pinto beans, to name a few. Add them to chilis, casseroles, salads, or wraps to mix things up.
2. Chicken
Nearly as versatile as ground beef, chicken can be made in countless ways. Whether you bake it in the oven, on the stove, on the grill, or in a slow cooker, chicken offers several health benefits, including the protein necessary to support healthy muscles and bones.
3. Cottage Cheese
Like many other dairy products, cottage cheese is high in calcium. You can enjoy cottage cheese as a snack or serve it as a side dish with a meal.
4. Edamame
Popular in Asian cuisine, edamame supports heart health and bone health. It’s also low in carbohydrates, high in antioxidants, and packed with tons of fiber, vitamin K, and folate.
5. Egg
Considered a complete protein, eggs support a healthy immune system, heart, and brain. Add eggs to your diet to benefit from this nutrient-packed food, whether you serve them scrambled, over-easy, hardboiled, or any other way.
6. Fish
High in Vitamin D, calcium, protein, and omega-3 fatty acids, fish supports healthy nutrition in several areas. Salmon is a common fish that’s easy to integrate into your diet.
7. Leafy Greens
Popular in soups, salads, and stews, leafy greens support healthy bones with high amounts of calcium and Vitamin K. As part of a healthy diet, they also contribute to weight management, heart health, brain function, and eye health.
8. Milk
The calcium levels milk is known for are a no-brainer when it comes to supporting healthy bones and muscles. Low-fat or skim milk can also support a healthy diet.
9. Nuts
Like beans, there are many nuts you can incorporate into your diet, including peanuts, almonds, pine nuts, cashews, pecans, and pistachios. Nuts are high in fiber, protein, and magnesium.
10. Quinoa
A complete protein, quinoa may trip up the tongue, but it’s vital for bone and muscle health. Quinoa can also help with heart health, digestion, and weight loss.
11. Tofu
Packed with phosphorus, calcium, and manganese, tofu is a complete protein that’s easily added to any recipe as a protein substitute. Tofu also contributes to heart health, weight loss, and diabetes management.
12. Yogurt
Yogurt is often associated with probiotics, but it can also contribute to healthy muscles and bones. Greek yogurt is high in protein, but all yogurts contain calcium, zinc, potassium, and Vitamins B2 and B12.
Add These Foods to Your Diet for Healthy Muscles and Bones
Incorporating the foods listed above into your diet can help support healthy muscles and bones. Additionally, if you need help planning, preparing, and cooking healthy meals at home, caregivers from Visiting Angels Webster can help. We assist local seniors with non-medical tasks that make aging in place possible. If you’d like to learn more about our senior home care services, contact us to schedule a free consultation.