As age increases, the body's ability to create new muscle mass and maintain it gradually decreases. If the diet does not provide enough protein and important micronutrients, muscle loss can occur faster, directly affecting strength, mobility and the risk of falls in older adults.
Lack of high-quality protein and nutrients such as vitamin D, B vitamins, calcium and magnesium can limit muscle synthesis. Therefore, after age 60, the daily diet needs to pay special attention to foods that support maintaining muscle mass.
Eggs
Eggs are a high-quality protein source, easily absorbed and rich in essential amino acids. Supplementing eggs appropriately in meals can help support maintaining muscle strength.
Milk and dairy products
Milk provides protein and calcium, contributing to muscle support and bone health. Drinking milk in moderation can help reduce the risk of osteoporosis and physical decline.
Deep sea fish
Fish such as salmon and tuna are rich in protein and omega-3 fatty acids. These are important nutrients for muscle function and cardiovascular health.
Lean meat (beef, chicken breast...)
Lean meat contains a lot of protein, and also provides iron and zinc - minerals necessary for the recovery and maintenance of muscle tissue.
Soy products
Tofu, soy milk or soybeans are good sources of plant-based protein, low in fat, suitable for people who need to control weight and blood fat.
Nuts
Walnuts, almonds... not only contain protein but are also rich in unsaturated fats and antioxidants, which are beneficial for overall health and fitness.
Whole grains
Oats, quinoa and whole grains help provide stable energy along with B vitamins, supporting muscle activity and recovery.
