If you are over 70, these 9 foods are essential in your diet

While muscle loss is a normal part of aging, you can slow this process by modifying your diet and engaging in regular physical activity. Here are nine foods that can play a key role in maintaining muscle strength.

1. Eggs: A Complete Source of Protein

Eggs are a very affordable source of complete protein, with about 6 grams of protein per egg. They contain all the essential amino acids, especially leucine, which is crucial for muscle recovery. Furthermore, eggs are rich in vitamin B12, vitamin D, and choline, which support muscle recovery and increase energy levels. This makes them a valuable ally for older adults who want to maintain or build muscle mass while feeling fuller longer.

2. Fish rich in omega-3 fatty acids

Fish like salmon, tuna, and sardines are rich in omega-3 fatty acids, which offer numerous health benefits, especially for older adults. These fatty acids have powerful anti-inflammatory properties that help prevent muscle breakdown while also improving cognitive function and cardiovascular health. If you live far from the sea or these fish are too expensive, canned sardines are an affordable alternative. Choose those packed in olive oil to maximize their benefits.

Continue reading…