How to Build Strong Bones and Muscles

How to Build Strong Bones and Muscles

Eating right is key for building strong bones and muscles. Take a well-balanced diet having all type of nutrients, vitamins and minerals to keep all the systems of the body working properly, and to keep your bones and muscles strong and healthy.

Build strong bones

As we get older our bones become more brittle and muscles become weaker, but a balanced diet can help preserve bone and muscle strength. For strong bones our body needs two main nutrients: calcium and vitamin D. Calcium is the mineral that strengthens bones and teeth, and vitamin D helps the body absorb calcium.

Adults should get 1,000 milligrams of calcium and 200 international units (IUs) of vitamin D /day. If you’re over 45, make that 1,200mg of calcium and 400 to 600 IUs of vitamin D/day.While both calcium and vitamin D can be taken in supplements, it’s best to get them through a natural diet. Here are five of the best foods for building strong bones and muscles.

Milk

Calcium is a mineral that the body needs for various body functions including, building and maintaining bones and teeth.An eight-ounce glass of fat-free milk will provide you with 30 percent of your daily dose of calcium.Calcium is the main element to strengthen the bones. Buy milk fortified with vitamin D, and you’ll get even more benefits.

Yogurt

Most of the people get their vitamin D through exposure to sunlight.But yogurt is also a good choice for it.Yogurt is a fermented by adding bacterial cultures to milk, that transfers milk sugar into lactic acid.Yogurt is better than milk when it comes to bones. Yogurts are fortified with vitamin D and depending on the brand, you could get 30 percent of your daily calcium intake from yogurt.

Salmon and Tuna

Not only is it good for your heart, but salmon is also good for your bones! Just three ounces of sockeye salmon contains more than your full daily dose of vitamin D. Tuna is another great source of vitamin D, although it doesn’t contain quite as much as salmon.

Spinach

Never skip out on the greens, especially spinach. Just one cup of cooked spinach contains 25 percent of the daily recommended dose of calcium. It also contains plenty of fiber, iron and vitamin A.

Fortified foods

 Store-bought foods like orange juice and some cereals are fortified with vitamins and minerals like vitamin D and calcium.

Build strong Muscles

Muscles are made up of Proteins so they need enough quantity of proteins to remain healthy.

Five of the best sources of protein are:

1. Meat
   
   The best source to get proteins is chicken, beef, and mutton or any other animal source you feel good.
2. Fish.
   Fish and seafood are a perfect source of protein with low-fat content.Salmon is an excellent source of lean protein, and you’ll get the dual benefit of strengthening both your bones and your muscles when you have fish for dinner.It is also very good for cardiac health.
3. Greek yogurt. 
   Greek yogurt doesn’t contain the calcium and vitamin D that regular yogurt has in it, but it is packed full of protein. In fact, there are about 24 grams of protein in one cup of plain Greek yogurt.
4. Eggs. 
   Though eggs contain only 6% of your daily vitamin D, they are a quick way to get it.A breakfast with eggs is really a good start for the day. The yolk is the source of everything that’s good for you in eggs, including calcium and protein.
5. Nut butter.
   Besides providing us with proteins, nut butter contains a healthy amount of good fat.Peanut butter and almond butter are great when you need a protein-powered snack on the go. Slice up and apple and spread on your favorite nut butter for a simple, yet delicious, snack.

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