By Rajvir K
Protein plays a crucial role in muscle development, tissue repair, and the maintenance of healthy bones.
Fish, lean meats, tofu, eggs, nuts and seeds, dairy products, greek yogurt, and more.
Calcium is the primary nutrient for strong bones. It's not just for kids; adults need calcium to maintain bone density.
Dairy products, green leafy vegetables, fortified foods, fish with bones, tempeh, almonds, and more.
Vitamin D helps the body absorb and utilize calcium. A deficiency can lead to weak bones and muscle pain.
Vitamin D can be found in fatty fish, eggs, fortified foods, and sunlight exposure.
Magnesium is involved in muscle contraction and bone health. It acts as a bridge between calcium and potassium, aiding muscle function.
Nuts, seeds, and green leafy vegetables are rich sources of magnesium.
Iron supports healthy muscles by delivering oxygen. It's essential for muscle performance and preventing fatigue.
Red meat, beans, and fortified cereals are excellent iron sources.
Collagen is a protein that supports connective tissues, skin, and joints. It's responsible for skin elasticity.
Collagen supplements and foods like bone broth can help maintain healthy tissues.
Omega-3s reduce inflammation and protect muscle and bone health. They also support heart health and overall well-being.
Fatty fish, flaxseeds, and walnuts are rich in these essential fatty acids.
Water plays a vital role in maintaining tissues, muscles, and bone health. Aim to drink enough water every day for optimal health.