After age 60, your body begins to lose muscle mass at an alarming rate of up to 8% every decade. By age 80, this loss can amount to 30%, leading to weakness, falls, and a loss of independence. But there’s hope! Eggs are often heralded as a go-to for muscle building, yet alone they can’t offer all the benefits necessary to combat age-related muscle loss. Instead, discover 5 science-backed seeds that can significantly aid in building and maintaining muscle at any age.
🔹 Sunflower seeds are remarkable for their vitamin E content, providing 76% of your daily requirement in just one ounce. They help protect muscle cells from oxidative damage caused by free radicals, which can speed up the aging process. For further exploration of their benefits, you can find interesting research on sunflower seeds here:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7322135/
🔹 Hemp seeds come next, containing a diet-friendly protein that has been shown to actually reverse muscle wasting. They boast of omega-3 and omega-6 fatty acids in an ideal ratio. More about the health benefits of hemp can be found here:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6417538/
🔹 Flaxseeds provide anti-inflammatory benefits, assisting in the overall health of your muscles. If you’re interested in their metabolic effects, check out this study:
https://pubmed.ncbi.nlm.nih.gov/29417976/
🔹 Chia seeds are high in antioxidants and help fight inflammation, making them an excellent addition to anyone’s diet. More information about chia seeds can be seen in this publication:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213203/
🔹 Lastly, pumpkin seeds pack a nutritional punch and are linked to promoting better muscle function. You can read up on the advantages of pumpkin seeds here:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7310175/
Incorporating these seeds into your diet offers a simple way to fuel your body with essential nutrients for muscle health. It’s never too late to start building stronger muscles!
By Senior Secrets