Taking the right kind of food for strong bones and muscles is the key to avoiding health problems that come with aging. Women specifically deal with deficiency of essential nutrients in the body as their body uses most of their food nutrition for the body processes. That's why women are more prone to conditions like osteoporosis and muscle pain.
To keep up with your body's needs, you must maintain a balance of nutrients in the body. And for that, it is essential to know about the foods that support healthy bones and muscles in women. So, without further ado, let's look at the common foods experts recommend for bone and muscle health.
Best Food for Strong Bones and Muscles
Unfortunately, many women overlook the dietary needs of their bodies. All women need to keep up with their calcium and nutrient needs in growing years to avoid conditions like osteoporosis. Scroll ahead to learn more about the foods that can save your orthopedic health from a negative impact.
Green vegetables must be added to the diet to strengthen bones and muscles. Regardless of your hatred for the greens, skipping them is not a good idea. The human body requires fresh vegetables like spinach, broccoli, and microgreens as they support the body's healthy functioning and immune system.
To start with the benefits, these foods are rich in essential nutrients like vitamin K, magnesium, iron, and potassium. Adding them to the diet can strengthen the bones and muscles. It also reduces problems like osteoporosis, rheumatoid arthritis, and osteoarthritis.
These foods improve bone density, and their antioxidants reduce the risk of chronic diseases like heart disease and cancer.
Yogurt is a recommended food for strong bones and muscles. With approximately one bowl of yogurt daily, you can get 1/3 of your daily calcium requirement. It is a good source of vitamins and probiotics that improve digestion and metabolism.
Regarding food for bone healing, yogurt can be a perfect option because of its high calcium content. Calcium and other essential nutrients in yogurt make the bones stronger and prevent them from frequent fractures or rupture. Women can avoid problems like osteoporosis by adding yogurt to their diet.
You can experiment and add yogurt to your diet interestingly, like making smoothies with it. Or else, use it as a dressing in your salad or marinate your favorite animal protein.
Soybean is a necessary part of healthy food for bones and muscles. Soybeans have nine essential amino acids that make the bones and muscles healthy. Adding soy to the diet can regulate bone formation and muscle functioning.
In addition to this, it supports muscle protein synthesis and contributes to building stronger muscles. This plant-based protein is a good replacement for animal protein for vegan people. Specifically helps menstruating women replenish the iron and vitamins lost during the blood loss due to the regular cycle.
If you like unfermented foods, you can add soy products such as tofu, edamame, soy nuts, or soy milk. If you prefer fermented foods, try including tempeh, miso, or soy sauce as protein-rich food for strong bones and muscles.
Whenever you consult an expert on how to make bones and joints strong, they advise you to add milk and other dairy products to the diet. We all know that milk is rich in calcium, and consuming cow milk can help strengthen bones. It is the best way to keep up with the body's calcium, potassium, and phosphorus requirements.
Many studies show that consuming milk regularly helps bones to regain the calcium lost in body processes. In addition to it, daily intake also helps to improve muscle strength. Nutritionists especially advise women to include milk and dairy products in their diet to avoid problems like osteoporosis or osteoarthritis.
Those lactose intolerant people can resort to lactose-free substitutes like coconut, almond, or oat milk.
Mushrooms are also counted in the list of food for strong bones and muscles. When it comes to increasing the vitamin D levels in your diet, you must include mushrooms instead of supplements. That is because mushrooms are packed with vitamin D, which supports bone and muscle health.
As an added benefit adding mushrooms to your diet can lower the cholesterol levels in your body and improve gut health. The downside of eating too much mushroom is that it can cause nausea or vomiting in some people.
Cheeses are not just a delicacy but also an excellent source of calcium. It vitally helps to prevent osteoporosis and regulate blood sugar levels. The nutrient value of cheese is beneficial for women because it helps to increase bone density and is healthy for blood clotting.
Moreover, the probiotic goodness of cheese regulates gut health by increasing good bacteria in the body. So include any chance you prefer in your diet to protect your bones from getting brittle.
Nuts and Nut Butter
Add nuts and nut kinds of butter to your diet to your list of food for strong bones and muscles. They are a source of powerhouse nutrients such as calcium, magnesium, and phosphorus. These essential elements, along with the fatty acids, help to improve bone health and strengthen the muscles.
Many studies suggest that nuts like almonds, pistachios, and cashews help bones to repair faster after fractures and injuries. On the other hand, nut butter fulfills the body's need for healthy fatty acids and supports muscle recovery.
Seeds are one way to complete your essential nutrient needs. Sunflower seeds, sesame, flaxseeds, and chia seeds are high in dietary fiber and, therefore, a great addition to your everyday diet. There are many ways to use or include seeds in your diet; for instance, you can blend them with your smoothies or sprinkle them over your salad.
In particular, nutritionists recommend adding seeds to the diet because they can complete the body's need for essential vitamins and fatty acids. Along with improving bone and muscle health, these seeds regulate blood sugar and cholesterol levels.
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The Bottom Line
Keeping up with bone and muscle health is important in all stages of life. Women need to especially focus on orthopedic and muscle health because bigger challenges face them in every walk of life. Take expert advice if your body needs more than food for strong bones and muscles.
Dietary changes might not be enough to maintain bone and muscle strength in growing ages. That's why you must focus on your health as early as possible. And lastly, do not forget to keep yourself physically active and engage in things that lead to overall growth for your body and mind.
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