It's not only about losing weight when it comes to eating well. To keep all of your body's systems running smoothly and your bones and muscles strong and healthy, you must consume the perfect mix of nutrients, vitamins, and minerals.
It's easy to become so focused on the fat and calories in the food we consume in our weight-conscious society that we forget to consider how a meal will affect the complete body. Are you aware of the nutrients in your most recent meal? How will the meal contribute to the strength of your body's structure?
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Make your bones strong
Our bones grow fragile as we age, and our muscles weaken, but a balanced diet may help maintain bone and muscular strength today. Calcium and vitamin D are two essential minerals for healthy bones. Calcium is a mineral that helps to build bones and teeth, while vitamin D aids in calcium absorption and bone formation.
Every day, adults should consume 1,000 milligrammes of calcium and 200 international units (IUs) of vitamin D. If you're over 50, increase your calcium intake to 1,200 mg and your vitamin D intake to 400 to 600 IUs each day.
While calcium and vitamin D may be obtained via supplements, it is preferable to get them through a natural diet. What kinds of meals should you consume? The following are five of the finest meals for strong bones:
- Yogurt. Most yogurts are fortified with vitamin D, and depending on the brand, yogurt might provide up to 30% of your daily calcium.
- Milk. Many adults do not drink milk, despite the fact that it is a mainstay in children's diets. Thirty percent of your daily calcium needs is provided by an eight-ounce glass of fat-free milk. If you buy vitamin D-fortified milk, you'll get even more advantages.
- Tuna with salmon. Salmon is not only beneficial for your heart, but also for your bones! Sockeye salmon delivers more than your daily vitamin D needs in only three ounces. Although not as high in vitamin D as salmon, tuna is a good source of the vitamin (just about 39 percent of your daily dose).
- Spinach. Greens, particularly spinach, should not be overlooked. One cup of boiled spinach provides 25% of the daily required calcium intake. It is also high in fibre, iron, and vitamin A. Make a fruit smoothie with a handful of fresh spinach if you can't stand spinach. You won't even notice it's there!
- Foods with added nutrients. Vitamins and minerals like vitamin D and calcium are added to store-bought meals like orange juice and certain cereals. Simply read the labels to ensure that what you're purchasing will help you create strong bones.
Outside of the gym, work on your muscular strength
Workouts in the gym to improve muscular strength and endurance are beneficial, but your muscles also need correct nourishment, or else what you accomplish in the gym would be ineffective. Your muscles, like your bones, need vitamin D and calcium to keep strong and healthy.
According to the Centers for Disease Control and Prevention, women should consume 46 grams of protein per day, while men should consume 56 grams. Protein should account for 10 to 35 percent of your daily calories. When it comes to being skinny, the more protein you consume, the better. Protein helps to build muscle, which helps to burn fat.
The following are five of the greatest protein sources:
- Meats that are low in fat. While a large, juicy steak may seem appealing, stick to chicken, pig, and lean cuts of red meat if you want to get the most out of your meat.
- Fish. Salmon is a great source of lean protein, and when you eat it for supper, you'll receive the added advantage of strengthening both your bones and muscles!
- Yogurt from Greece. Greek yogurt is devoid of the calcium and vitamin D found in conventional yogurt, but it is high in protein. In fact, one cup of plain Greek yogurt has roughly 24 grams of protein! To add taste to plain Greek yogurt without adding calories, top it with fresh fruit or almonds.
- Eggs. A meal without eggs isn't actually breakfast. Although eating only the whites would save you calories, the yolk is where you'll get everything beneficial about eggs, including calcium and protein.
- Butter made from nuts. When you need a protein-rich snack on the run, peanut butter and almond butter are ideal. Slice an apple and cover it with your favorite nut butter for a quick and easy snack.
It's never too early to start concentrating on eating well to keep your bones and muscles strong and healthy, no matter how old you are. You can help prevent osteoporosis by consuming foods high in calcium and vitamin D, and protein will offer you power and energy to enjoy life.
