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6 Foods for the Best Bone and Muscle Health

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6 Foods for the Best Bone and Muscle Health - Bones play many roles in the body, including helping us move easily, protecting organs, anchoring muscles, and storing calcium. While it's important to build strong, healthy bones during childhood and adolescence, you can also maintain healthy bones during adulthood.

Unfortunately, by the age of 40, this important structure begins to lose mass as the body stops replacing old bone, according to the American Academy of Orthopedic Surgeons (AAOS). This gradual loss can affect your ability to move, and increase your risk of developing conditions such as osteoporosis.

Fortunately, you can prevent this condition if you stock up on the nutrients needed to stem the loss of your bones. And we can get these nutrients from the food we eat.

Generally, people will mention milk or dairy products as foods to strengthen bones. However, foods to strengthen bones not only milk.

very important to maintain bone and muscle health

Bones and muscles have a very important role for the body. Starting from the bones, this one component has a role to support the body as well as part of the locomotion. In addition, bones also have a function as a protector of important organs, such as the heart, lungs and brain.

On the other hand, muscles also have a role that is no less important. With these muscles, the body can move. Unfortunately, the ability of bones and muscles tends to continue to decline with age. This can happen after the age of 30 years has passed. If you don't take care of your nutritional intake, bone density will continue to decrease. The risk of osteoporosis is getting bigger.

Food Source of Vitamins for Bones and Muscles

Vitamins and minerals are very important for maintaining a healthy body. In the case of bones and muscles, calcium and vitamin D are the two most important nutrients in preventing osteoporosis. These two nutrients can be found in some foods. Here are some foods that are good for bones and muscles.

1. Milk

Milk and its dairy products are one of the best sources of calcium. The calcium content in milk is quite high. That is why milk is a complementary food to help support bone health, especially for children and the elderly.

In addition to calcium, some dairy producers have also added vitamin D to their dairy products. So by consuming milk, you can get two of the most important nutrients to support bone and muscle health.

2. Know

Tofu is known as a source of vitamins and minerals that are very good for body health. The content of vitamins and minerals in it is very rich. Tofu also contains calcium and vitamin D which are good for helping maintain bone health.

In addition to calcium and vitamin D, tofu also contains iron, phosphorus, vitamin A, vitamin C and vitamin B6. Interestingly, all of these nutrients can be obtained at a very affordable price.

3. Fish

It seems almost everyone likes fish. This one food can also be processed into many types of dishes that are appetizing. But besides having a delicious taste, fish is also known to be rich in vitamins and minerals.

Fish, especially sardines and salmon, are high in vitamin D and omega 3 fats. Both of these nutrients are needed bones and muscles to maintain their health. By consuming fish regularly, bone density will be more awake.

4. Soybeans

Soybeans are known as one of the best foods with very rich nutritional content. Besides being high in protein, soybeans also contain calcium, potassium, iron, vitamin A, vitamin B, vitamin D and vitamin E. All of these nutrients are very good for the body. In addition, soybeans also contain isoflavones and phytoestrogens.

5. Green Vegetables

It is common knowledge that green vegetables are known to contain lots of vitamins and minerals in them. The vitamin content is very rich. For example, such as vitamin C which is useful for helping the production process of bone building cells and vitamin B complex which is good for maintaining bone density. In addition to B vitamins and vitamin C, green vegetables also contain vitamin K which is useful in the blood clotting process.

6. Eggs

There is a reason why eggs are called a super food. Apart from being high in protein, eggs also contain many other important nutrients. Call it vitamin A, folic acid, choline, iron, vitamin E and vitamin K. In addition, eggs also contain calcium and vitamin D which are good for bones. Although rich in nutrients, eggs also contain a lot of cholesterol.

The cholesterol content in eggs reaches 200 mg. This is only slightly adrift of the safe limit of cholesterol consumed daily, which is as much as 300 mg. Therefore, egg consumption should be limited and balanced with adequate exercise.