As we age, the risk of muscle loss becomes more significant, especially after 60. 📉 While eggs have long been considered a staple source of protein, they may not be sufficient to combat muscle decline on their own.
In this insightful discussion, we learn why muscle loss after 60 is common but can be mitigated with the right nutritional choices. It turns out that many everyday foods have a higher protein density than eggs, which contain about 13 grams of protein per 100 grams. Some alternatives provide up to 60 grams of protein in the same serving size!
Understanding which foods can help protect your muscles is crucial:
1. Greek Yogurt: A good source of protein that is easy to digest for seniors, offering around 10 to 11 grams of protein per 100 grams. Opt for plain, non-fat, or low-fat varieties to maximize health benefits.
2. Cooked Chickpeas: With over 11 grams of protein per 100 grams, chickpeas also offer fiber, which is essential for gut health and muscle retention.
3. Aged Parmesan Cheese: This cheese packs more than 40 grams of protein per 100 grams and is easier on digestion compared to fresh dairy products.
4. Dried Fish Powder: Contains over 60 grams of protein per 100 grams and is suitable for those with chewing difficulties.
5. Whey Protein: This supplement offers a powerful 70 to 90 grams of protein per 100 grams and can be used delicately to support seniors with low appetite.
Switching to protein-rich foods that are easy to digest can help promote muscle building and maintenance as you age. These options are particularly beneficial as they provide essential amino acids that signal muscle regeneration, even in smaller quantities.
Learn more about the role of nutrition in maintaining independence and strength in your later years at Senior Vital Health.
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By Senior Vital Health