How To Build a Strong Body With the Right Foods
You don’t have to be an aspiring weightlifter or body builder to concern yourself with strength. No matter your age or gender, your body requires certain foods and nutrients to protect bone density and help to repair and build muscle tissue. Keeping your body as strong as YOU can be is the key to aging well. Luckily, the foods that keep your bones and muscles strong are delicious and versatile. Whether you are an omnivore, vegetarian, or vegan, there are delicious foods and recipes that will help you maintain strength and well-being.
Protein-Rich Foods
The average sedentary person should eat 0.36 grams per pound. That means that the average person should eat between 46 and 56 grams per day. A serving size of 3 oz. of protein foods including meat, poultry, fish, dry beans, and nuts eaten 3 times per day should bring you to the recommended 46-56 grams per day.
Meat/Poultry/Seafood
Lean beef, lean pork, chicken, turkey, salmon, tuna, and shellfish. Tuna and salmon contain Omega 3 fatty acids that are good for heart health. A serving of chicken and turkey (white meat, no skin) are excellent sources of nearly half the protein you need in a day. Lean beef contains selenium, zinc, and iron, which are essential for energy and muscle recovery.
Eggs and dairy
Eggs contain the amino acid leucine, which research suggests is essential for muscle synthesis. Eggs are also a good source of B vitamins that the body needs to produce energy. 5 oz. of plain Greek yogurt delivers 12-18 gm of protein and 230 mg of bone-building calcium per 6 oz. container. Half a cup of low-fat cottage cheese has 14 gm of protein and is also a useful source of calcium, as is 8 oz. of low fat (1 percent) or non-fat milk, which has 8 gm of protein.
Grains
Quinoa is high in protein and has a balanced amino acid (the building blocks of protein) profile. It contains fiber, a variety of vitamins and minerals, antioxidants for cell health, and is gluten-free.
A cup of brown rice has over 5 g of protein, as well as fiber, carbohydrates, and B vitamins. When combined with beans, chickpeas, or lentils it provides a complete range of amino acids in one plant-based meal. Buckwheat is also known as groats or kasha. A cup of buckwheat contains 22.5 g of protein as well as carbohydrates, vitamins, and minerals. Buckwheat can be used in place of rice in a plant-based or vegan diet.
Beans and legumes
One cup of peanuts has nearly 41 g of protein. Two tablespoons of peanut butter provide 7 g of protein. Peanuts also contain 257 mg of magnesium per cup, which preserves bone, heart, and nerve health. Lentils have 9 g of protein per half-cup and a range of amino acids. They are a good source of fiber, carbohydrates, vitamins, and minerals. Combined with a whole grain such as brown rice, lentils provide complete amino acids. Kidney beans, black beans, and navy beans contain 8 g of protein per half-cup and are also good sources for fiber and minerals for bone health, including calcium, magnesium, and phosphorus. Chickpeas (aka garbanzo beans) offer good amounts of fiber, protein, and carbohydrates and are an excellent addition to a plant-based diet.
Nuts
A cup of dry roasted almonds provides nearly 29 g of protein. They also contain fiber, vitamin E for heart health, healthy fats, antioxidants, vitamins, and minerals. A cup of chopped, shelled walnuts contains 15.2 g of protein and omega-3 fatty acids, which help muscle building and a healthy heart. Walnuts are also a good source of vitamin E.
Tofu
A rich, versatile protein source for vegans and vegetarians, tofu has nearly 13 g of protein per 100 g. When manufactured with nigari, it is also an excellent source of calcium for healthy bones, containing 345 mg of calcium per 100g.
Foods for Keeping Joints in Shape
Many of these foods have rich amounts of calcium for building and maintaining bone and anti-inflammatory properties to fight arthritis and other diseases of the joints.
Bell peppers
One medium bell pepper contains more than a day’s worth of vitamin C. In addition to stimulating collagen, vitamin C is also an inflammation-fighting antioxidant, making these veggies great for joint health.
Blueberries
This sweet superfood is loaded with polyphenols and vitamin C. Polyphenols found in blueberries and other intensely colored fruits and vegetables may reduce joint pain from osteoarthritis. A cup of blueberries provides 16 percent of your daily vitamin C, helps collagen production, and boosts immunity.
Bok choy
Along with other dark leafy greens like spinach and kale, bok choy is an excellent alternative to adding calcium to your diet without consuming dairy products. Additionally, leafy greens are reliable sources of vitamin K, which aids bone formation.
Bone broth
Made by simmering bones for prolonged periods of time, it can be sipped like tea or used in soups. Bone broth contains a good amount of protein and collagen, which supports skin, bones, tendons, and connective tissue.
Fortified milk
The Vitamin D added to milk helps bones absorb the calcium it provides.
Mushrooms
These delectable fungi are one of a very few foods that are sources of vitamin D, which is mostly found as an additive to milk and in sunlight. Mushrooms, especially large portobellos, also have the satisfying ‘meatiness’ to replace actual meat, saving on fat and calories.
Prunes
Containing potassium, magnesium, and vitamin K, prunes are a healthy snack that contributes to bone and joint health.
Sardines
A tough sell but hear me out: sardines are loaded with inflammation-fighting omega-3s, bone-building calcium, and vitamin D. Try them the way Scandinavians eat them, on a dense, seedy bread or topping a whole grain pizza.
Sweet potatoes
Magnesium and potassium– which sweet potatoes are full of– are important nutrients for bone health. Magnesium activates vitamin D, and potassium also neutralizes acids in the body that cause calcium to leach from bones.
Tofu (again!)
A cup of cubed tofu contains practically all the calcium you need in a day and helps to reduce joint pain. Tofu is versatile in recipes because it takes on the flavor of whatever sauce it’s cooked with.
Turmeric
This golden spice, which is related to ginger can be added to everything from soups to scrambled eggs to smoothies.
(For more about the foods that can help you gain or keep your strength when it comes to healthy aging, read FoodTrients nutritionist Ginger Hultin’s article, Strength-Building Food Is Key to Aging Well.)
Following is a recipe from my latest cookbook, Anti-Aging Dishes from Around the World. It takes nutritional superstar tofu out of Asia for a change and spices it up Italian-style.
Roman Tofu Salad
Bored with regular green salads? Spice things up with this tofu salad that can also be a main course. The tofu is marinated in Italian spices and paired with Mediterranean veggies. A light lemon-herb dressing perfectly suits the combination. To reduce the time for marinating, cooking, and cooling, consider preparing the tofu ahead of time and simply adding it to the veggies when you’re ready to serve.
Benefits
Tofu provides protein for building and repairing muscles, bones, cartilage, skin, hair, and nails.
Serves 4
Ingredients
1 block (14 oz.) firm tofu, pressed and cubed (about ½-inch in size) 1 cup (1 pint container) halved cherry tomatoes 1 medium cucumber, peeled and cubed ½ cup chopped red onion 1 can (4 oz.) whole or sliced black olives, drained
Dressing
¼ cup olive oil, plus 2 tsp. 2 Tbs. freshly squeezed lemon juice ½ tsp. dried oregano ¼ tsp. dried basil ¼ tsp. garlic salt ¼ tsp. freshly ground black pepper
Procedure 1. Place the tofu cubes in a medium mixing bowl.
2. Make the dressing: In a small mixing bowl, whisk together ¼ cup oil, lemon juice, oregano, basil, garlic salt, and pepper.
3. Set 2 Tbs. of the dressing aside. Pour the rest over the tofu and marinate for 1 hour in the refrigerator.
4. Preheat the oven to 350 degrees F.
5. Pour 2 tsp. oil in the bottom of a glass baking pan, add the tofu and any additional marinade, and bake for 30 minutes, flipping the tofu halfway through baking time. Remove from the oven and cool completely, about 15 minutes.
6. In a large serving bowl, combine the tofu, tomatoes, cucumber, onion, and olives.
7. Pour the reserved dressing over the salad and toss gently. Serve cold.
Gluten-Free
Vegan
Vegetarian
Indian food is having a moment right now. This next recipe is also from Anti-Aging Dishes from Around the World.
Chicken with Tandoori Spice Blend
My anti-inflammatory Tandoori Spice Blend from India helps create this wonderfully flavorful chicken dish. If not following a gluten-free or ketogenic/low-carb diet, serve this dish with rice or naan bread and my Blue Zone Apple-Sage Cauliflower or my Simply Curry Cabbage Slaw.
Benefits
Chicken has protein for building strong muscles, vitamin B12 for helping the body create energy on a cellular level, and niacin, which plays a role in repairing DNA. Tomatoes contain lycopene, an antioxidant that may lower cancer risk, aid cognitive function, and promote prostate health.
Serves 4
Ingredients
8 Tbs. Tandoori Spice Blend, divided
1 whole chicken (3–4 lbs.), cut into quarters
2 Tbs. coconut oil
¾ cup tomato sauce or canned crushed tomatoes
Procedure
1. Sprinkle the chicken with 4 Tbs. Tandoori Spice Blend, coating thoroughly.
2. In a small bowl, mix the remaining spice blend and the tomato sauce.
3. Heat the oil in a skillet over medium-high heat. Add the chicken and brown for 4 minutes on each side or until golden brown.
4. Add the spiced tomato sauce to the skillet and simmer over low heat for 15 minutes or until the chicken is no longer pink in the center.
Gluten-Free, Ketogenic or Low-Carb
Turmeric Deviled Eggs
I can’t take credit for this recipe, which features high-protein eggs and anti-inflammatory turmeric, but I spotted it in a magazine of keto recipes, and it looked too good (and easy!) not to include it.
Ingredients
Makes 12 halves
6 extra large pasture-raised organic eggs, hard boiled
¼ cup organic mayonnaise
2 tsp. ground turmeric
¼ tsp. dried thyme
Salt and pepper to taste
Optional garnishes: paprika, crumbled bacon, bell pepper, fresh dill
Directions
1. Halve the hard-boiled eggs and scoop out the yolks. Combine with the mayonnaise, turmeric, thyme, salt and pepper until creamy.
2. Pipe the mixture back into the egg white halves and top with desired garnishes.
Easy Slow Cooker Bone Broth
Crock pots are an amazing tool! Prep everything in the morning; turn on the pot and your meal (or soup or bone broth) will be ready by dinnertime.
Ingredients
Makes 20 servings
Bones from one chicken (good use of the rotisserie chicken you had for dinner the night before)
2 carrots, coarsely chopped
2 celery stalks, coarsely chopped
1 medium onion, coarsely chopped
3 whole garlic cloves
¼ tsp. sea salt
1 tbsp. apple cider vinegar
Filtered water
Directions
1. Place the chicken in a 6 qt. slow cooker (or crock pot). Add the carrots, celery, onion, garlic, salt, and apple cider vinegar.
2. Fill the slow cooker with enough filtered water to cover the chicken bones and vegetables, leaving a couple of inches of space so the broth doesn’t overflow.
3. Cook on low, either all night or all day, about 8 hours.
4. Turn off heat. When cool enough, strain the broth and store in the refrigerator or freezer.
Learn more about FoodTrients’ nine benefits with these additional articles from our nutritionist Ginger Hultin:
Anti-Inflammatory
Anti-Inflammatory Foods: The Top 10
Antioxidants
Antioxidants Help Slow Down Premature Aging
Beauty
Beauty Is So Much More Than Skin Deep
Detox
Which Foods Are Best To Help You Detox?
Disease Prevention
Meet the Best Foods for Disease Prevention
Recipes for DISEASE PREVENTION
Gut health
Good Gut Health Helps Prevent Diseases – FoodTrients
Immunity Booster
How To Support Your Immune System Naturally
Mind
How To Feed Your Brain and Keep Sharp
Strength
