Nutrition for Stronger Bones and Muscles

When we talk about eating right and staying healthy, we are most likely to think of about shedding fat and managing your weight, and we sometimes forget about building bones and muscles. Developing strong bones and muscles is very important because as you age, the bones tend to become more brittle and muscles become weaker.

Two key nutrients needed for strong bones are calcium and vitamin D. While calcium helps to strengthen the bones and teeth, vitamin D helps the body to absorb the calcium. Muscles on the other hand, will need proteins to stay strong and healthy.

What to eat for strong bones:

1. Salmon and Tuna

Salmon is one of the healthiest foods worldwide, and is known for its effect on the health of the heart. Studies have also shown it to be good for bones as it is a rich source of vitamin D. Tuna on the other hand, is also a great source of vitamins, but it doesn’t contain as much as salmon does.

2. Milk

Many adults stay away from milk due to different reasons, and a very common one is the fact that it can raise cholesterol levels. While this is true to an extent, it is also important that you know that milk comes in different forms. It’s best that you take fat-free or skimmed milk if you are being conscious of your weight.

An eight-ounce bottle of fat-free milk provides your body with about 30% of your daily dose of calcium. Generally, you should opt for milks that are fortified with vitamin D, to help improve absorption.

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3. Yogurt

Yogurts are also known to contain adequate amounts of the calcium that is needed in the body, and just like milk, some of them are fortified with vitamin D.

What to eat for strong muscles:

1. Eggs

Although eggs contain cholesterol, it doesn’t mean that you should totally ignore them and not get the nutrients you need. Eggs contain both protein and calcium, and you will find more of them in the yolk than the egg whites.

2. Lean meats

Lean meats are a rich source of protein, and are also very delicious. You should stick to chicken, lean cuts, or pork, to get the best results.

3. Greek yogurt

Unlike regular yogurt, Greek yogurt does not contain calcium and vitamin D but rather, protein. A cup of plain Greek yogurt should contain nothing less than 24 grams of protein and you can eat it with fruits to improve its health benefits.

By giving your bones and muscles the right nutrients, you reduce your risk of experiencing certain injuries or defects.

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