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

7. Quinoa: A Protein-Rich Grain

Quinoa is a whole grain containing all the essential amino acids necessary for building muscle. It’s also rich in magnesium, zinc, and iron—minerals essential for healthy muscles and bones. Quinoa is gluten-free and is an excellent alternative for those seeking a plant-based protein source that doesn’t disrupt digestion.

8. Avocado: for optimal muscle recovery

Avocados are rich in antioxidants and potassium—two key nutrients that aid muscle recovery after exercise. Their creamy texture and versatility make them a great addition to a variety of recipes, making them a perfect choice for fitness enthusiasts. Their healthy fat content also helps reduce inflammation and promote cardiovascular health.

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