What you should eat to prevent muscle loss due to age

Muscles also change with age . As we age, we lose about ½ to 1% of muscle mass per year . This loss begins before the age of 30. After the age of 30, muscle loss will range from 3% to 8% per 10 years.

According to one study, if a 30-year-old person stays in bed for a month, either due to an injury or a medical condition, they lose about 1 pound of muscle mass.

Loss of muscle means a decrease in body strength. The volume is also increasing. This situation is slipping, You may face situations like losing your balance and slipping.

You can exercise to prevent muscle loss, but as you age, you will no longer be able to exercise as hard and you will need to rely on nutrition. So, dear parents , I will tell you what to prepare to prevent muscle loss due to age.

What you should eat to prevent muscle loss due to age

What you should eat to prevent muscle loss due to age

  • meat

Meat is one of the foods with the highest protein content. Contains essential nutrients for the elderly. One ounce of meat provides up to 7 grams of protein . Meats like red meat and chicken are rich in protein, but they can be hard to chew because of the tough meat. That’s why I cut it into small pieces and cook them until they are soft. Don’t forget to prepare the meat, such as marinating it.

  • Sea fish

Oily sea fish are rich in protein and contain omega-3 fatty acids that support heart health . It is also easy to chew. If you don’t like to cook fish, grilling is also a good method.

Telmon fish Tuna fish Preparing the mackerel with vegetables will ensure that you get the necessary nutrients.

  • Foods obtained from beans

For parents who don’t like meat, filling them with protein from plants is a good way. tofu Beans soy sauce soy milk You can prepare bean soup etc. Fried small beans and served as a salad. Cooked with tomatoes, You can make tofu salad. Soy milk can also be used without sweetening. Can also be prepared as a snack.

  • Eggs

Eggs are rich in protein and full of nutrients. It helps to be healthy and full of nutrients in the body. One large egg contains 6 grams of protein and essential amino acids.

boiled eggs, Bread, fried eggs, Salad with eggs and onions and oil is also a good way.

  • milk

Drinking milk can provide enough protein and calcium to strengthen bones and muscles . A glass of milk contains up to 8 grams of protein. Avocado, milk You can serve it with strawberries. Oatmeal soaked in hot milk is also a nutritious breakfast.

  • Cheese

Another food that gives adults plenty of protein is cheese. Cheese is rich in protein, so it can strengthen muscles. You can eat it with bread or homemade pizza. You can also eat it with mashed potatoes. You can also eat it with other vegetables.

  • Yogurt

Another thing that will prevent muscle loss is yogurt. Yogurt is a dairy product and is rich in protein. Strengthens the muscles. Yogurt can be eaten with small fruits. Eating it with dried fruits will also help to provide full nutrition.

  • Beans

Beans are a healthy food rich in protein and fiber. Strengthens muscles and keeps the digestive system healthy. Prevents muscle loss and prevents common health problems in adults such as constipation. The presence of minerals can also help to maintain good health.

  • Nuts

almonds, walnuts Nuts such as macadamias provide healthy fats and protein, helping to prevent muscle loss in pregnant women. It can be eaten as a snack or added to boiled rice to drink.

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