Your bones are hidden warriors that work behind the scenes. People usually end up ignoring the importance of strong bones and muscles during their youth years that often results in problems associated with old age as low bone density and low muscle mass.
Strong bones and muscles are important throughout life as these carry your body weight and provide mobility. Healthy muscles are necessary for a stronger body to help you enjoy all sorts of physical activities like dancing, playing, swimming, walking, and performing your day-to-day activities.
Problems related to weaker bones and muscles
- You may feel fatigued because of weak muscles.
- Painful mobility is a symptom of muscle and joint stiffness.
- Osteoporosis is a common problem caused by weak bones making them brittle.
- Possibility of injuries and fractures due to weak bones.
- Difficulty in performing daily tasks.
Nutrition to boost bone and muscle health
Protein:
Protein helps to build muscle and repairs the damage. It leaves a positive impact on bone mineral density by making bones and muscles strong.
Protein sources: Walnuts, peanut butter, almonds, pumpkin seeds, eggs, fish, soy.
Calcium:
Calcium is good for not only bones but for muscles as well. It contains protein filament making it a necessary component for healthy muscle and strong bones.
Calcium sources: Oranges, almonds, tofu, onions, milk, cheese.
Biotin:
It is a water-soluble B vitamin that is well absorbed by the body to convert food into energy resulting in good digestion and better power to boost bone and muscle health.
Biotin sources: Eggs, cauliflowers, sweet potatoes, mushrooms.
Iron:
Iron is a vital component as it boosts metabolism supplying the required amount of oxygen to your muscles. This makes weight loss easier while losing fat and building great muscles.
Iron sources: Fish, eggs, leafy greens, oats, lentils.
Selenium:
It is a chemical nutrient present in the human body that is very important for musculoskeletal health. It helps to protect the body against aging of bones and tissues.
Selenium sources: Eggs, garlic, broccoli, spinach, oats, salmon.
Magnesium:
This is an essential mineral crucial for smooth blood pressure regulation. It ensures better sleep that helps to heal and repair the body itself while resting. It relaxes the muscle and heals cramping problems.
Magnesium sources: Beans, dark chocolate, cashew, peanuts.
Carbohydrate:
You need the energy to work and carbs act as the supplier of intense energy necessary while workouts to build muscles.
Carbohydrate sources: Whole grains, legumes, fruits.
Vitamin D:
It is the gift of nature that we get for free. Vitamin D helps to make bones stronger while sitting in the sun. It also boosts the immune system important to build strong muscles.
Vitamin D sources: Supplements, multivitamins, dairy, eggs.
Vitamin B12:
To build strong muscles, lots of oxygen is needed that is delivered by the red blood cells to muscles. Vitamin B 12 helps in building red blood cells and strong muscles and bones.
Vitamin B12 sources: Liver, tuna, ham, eggs, chicken breast.
These key components will help you build strong bones and muscles. Your strength and stamina will reach new heights stopping all signs of aging while making you stay fit and energetic throughout your life.
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