10 Healthy Foods for Building Strong Bones and Muscles
Building strong bones : Eating well is a key to maintaining weight, energy, a healthy immune system and overall health. The key to healthy balance diet is to intake the right balance of vitamins, minerals end nutrients to maintain your bodily functions properly and to strengthen your bones and muscles.
Building strong bones
The key nutrients that can help you keep your bones and muscles strong and healthy are: calcium and vitamin D. Calcium has the ability to support your bones and teeth structure, while vitamin D plays a crucial role in improving the calcium absorption and bone growth.
Adults are recommended to take 1, 000 ml grams of calcium and take the 200 (IUs) of vitamin D a day. People above 50, should increase the dose to 1, 200mg of calcium and from 400 to 600 IUs of vitamin D a day.
Although you can consume both calcium and vitamin D supplements, the best way is to get them through a natural diet.
Here are the best five foods you should be eating for healthy bones:
Yogurt. Yogurt, which is fortified with vitamin D provides 30 percent of your daily calcium intake.
Milk. Milk supplies vitamin D only if it is fortified and provides you with 30 percent of your daily dose of calcium. Thus, you’ll get even more benefits.
Salmon and Tuna. The salmon is very beneficial for your heart and for your bones as well!, even salmon is affirmed as top vitamin D. Although, Tuna isn’t as rich source of vitamin D as salmon, still provides you with 40 percent of your daily dose.
Spinach. Dark leafy greens such as spinach are considered as highly beneficial for improving skin and hair, bone health. It also provides iron, plenty of fiber, and vitamin A. If you just can’t stomach spinach, try some green smoothie recipes by combining a handful fresh spinach and some fruits.
Fortified foods. Foods that are calcium-fortified like orange juice, oatmeal, and breakfast cereals can actually be very beneficial to building strong bones.
Strengthen your muscles outside the gym
The combination of rich-protein foods and strength-training workouts at the gym are great for strengthening your muscles.
According to the CDC, women are recommended to take about 46 grams of protein daily, while men are recommended to take about 56 grams daily. Generally, 10 to 35 percent of your daily calories must come from protein, since the protein is great for building muscle strength.
Five of the top best sources of protein are:
Lean meats. Chicken, pork and lean cuts of red meat are strongly recommended for those who are trying to get the most of the meat.
Fish. Salmon is the best choice for dinner due to its rich source of lean protein and the best way to strengthen both your bones and your muscles.
Greek yogurt. Greek yogurt isn’t rich in calcium and vitamin D as regular yogurt is, but it is an excellent source of protein. One cup of plain Greek yogurt contains about 24 grams of protein. Top plain Greek yogurt with fresh fruit or nuts to keep your calorie count low.
Eggs. Eggs are the best choice for breakfast. Although egg yolks have been considered as the major cause for high cholesterol, and it was recommended to eat only egg whites, in order to keep your cholesterol low, still egg yolks are good source of calcium and protein.
Nut butter. You can make yourself a simple, yet delicious, protein-powdered snack on the go by mixing peanut butter and almond
Regardless of your age, you should know that it is never too late to start eating the right foods rich in calcium and vitamin D, which are very beneficial for preventing osteoporosis, and foods rich in protein, which are extremely helpful in keeping you both energy and strength to enjoy life.