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10 Power Foods that Help Seniors Build Strong Muscles

For senior citizens, getting old does not only mean greying of hair. Old age is accompanied by slow metabolism, body and bone ache and most worryingly losing body muscle. Losing muscle may lead to decreasing body strength which subsequently may cause limited or lack of bodily mobility and increasing risks of falls and injuries. It thus becomes critical to preserving and building body muscle especially in senior citizens.

Here are 10 foods that will help seniors build strong muscles

1. Meat:

Rich in protein, animal meat is an ideal dietary option for seniors. This can be in the form of lamb, mutton, and chicken. These are easily available and can be consumedin the form of various regional and international dishes, according to one’s taste.

2. Fatty Fish:

In case one is a non-vegetarian, seniors also have the option of consuming fatty fish, which features a significant amount of protein. One can choose from tuna, Indian carp, pomfret, salmon, mackerel, and hilsa. Moreover, you can prepare them in various variants either in smoked roasted form with fresh vegetables or with gravy.

3. Tofu:

A substantial protein alternative for vegetarians and vegans or someone looking to minimize their meat intake can be tofu. This plant-based protein is an essential item in numerous culinary delights such as tofu phali, tofu pakoda, and tofu kofta.

4. Eggs:

This wonder food is a must-have for people of all ages including seniors. Readily available and economical, eggs include extremely beneficial fat-soluble vitamins and healthy fats. You can enjoy them in their popular forms of scrambled, boiled, and sunny side up or you can choose to have them in your main course meals.

5. Milk:

As adults, we often switch to tea or coffee instead of consuming milk, as we would as kids. However, as seniors, a glass of milk every day is extremely encouraged. The presence of protein and calcium will facilitate muscle growth and bone-strength. You can choose to have it piping hot with turmeric or choose to have it cold.

6. Cheese:

One of the most loved ingredients, cheese can be used in various meals, you can opt to consume it as a slice in your sandwich, sprinkle it on salads, or mix it with your other edibles. With its rich content of fat and protein, it will be boosting your muscle strength.

7. Beans:

Thanks to their fibre and protein-rich content, beans help in building muscle as well as enhancing digestive health. As seniors, beans will be beneficial for you in more ways than one. You can opt to increase your bean intake for better muscle weakness and curing constipation.

8. Nuts:

Packed with healthy fats and proteins, almonds such as pecans, walnuts, almonds, cashew nuts and other nuts help in building strong muscles. You can also include them as your snacks or in salads and other dishes.

9. Peanut Butter:

A much healthier and protein-filled alternative to regular salted butter, peanut butter comes with nutrients and healthy fats and nutrients. You can add peanut butter on your toast, fruits, smoothies, dips, oats, and smoothies

10. Protein Powders:

Senior citizens usually experience reduced appetite restricting their food intake. A healthy alternative to this can be consuming protein shakes made from protein powders. You can opt for a protein powder of your choice post a consultation with your dietitian or doctor.

As one ages, the body undergoes several changes. Losing body muscle, slower metabolism, and reduced appetite are some of the common features that are visible with ageing. It thus becomes imperative to ensure that your diet includes proper elements which will help you build strong muscles. A muscle building diet for seniors is important for general well being and to maintain a healthy lifestyle.

One of the important components of our overall wellness is also being financially secured. Healthcare emergencies can happen any time, but a good health insurance policy can protect you from such uncertain situations. To know more about Wellness and other health related tips, visit the wellness corner.

Disclaimer: This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. Kindly contact your Doctor before starting a new medicine or health regime.

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Published on May 02, 2022