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

3. Lean meat: for optimal muscle synthesis

Lean meats like skinless chicken, pork, and some types of beef are rich in essential amino acids, zinc, and vitamin B12, essential for muscle recovery. They also provide iron, a key mineral for blood circulation and oxygen transport to muscles. Including these meats in your diet can help maintain muscle mass and prevent age-related decline.

4. Legumes: a source of plant protein

Legumes, such as lentils, chickpeas, and black beans, are rich in protein, iron, and fiber. These nutrients support healthy blood circulation and muscle health. They are especially important for vegetarians and those who eat little meat, as they provide a valuable alternative to animal protein. Contrary to some beliefs, legumes do not cause weight gain when consumed as part of a balanced diet.