Strength-Building Food Is Key to Aging Well

Published by Ginger Hultin, MS RDN CSO

(Learning which foods can help you gain or keep your strength is key to healthy aging. That’s the focus for this last part in our series on the nine benefits, which are at the core of FoodTrients® and all of our recipes. What you eat matters, which is why we’ll explore one of these incredible anti-aging benefits each month and show you how they help fight the diseases of aging.)

Building and maintaining strength and vitality is an important part of a healthy lifestyle and graceful aging. Increasing the strength of your muscles, joints, and bones can promote a healthy metabolism, improve sleep and reduce stress, decrease the risk of chronic diseases, and support longevity.

Building strength requires not only physical activity but proper recovery, hydration, and nutrition. The body needs plenty of supportive nutrients to help rebuild and repair from activities of daily life. Let’s discuss how Foodtrients® such as protein, calcium, and vitamin D can help build and repair muscle tissue and support bone strength.

Protein

Proteins provide building blocks for tissues, organs, and blood. Sources of proteins in the diet can be both animal-based or plant-based and they are equally good sources; many people use a combination while others prefer to be fully plant-based.

Research suggests that calorically sufficient vegetarian and vegan diets typically meet or exceed recommended protein intakes. The benefit of plant-based proteins is that they are not only muscle-building but high in antioxidants, vitamins, minerals, and phytonutrients (healthy plant-compounds) to support tissue repair. Consuming a variety of plant foods throughout the day will provide you with adequate protein to support muscle, joint, and bone health.

Here are some examples of strength building plant proteins:

Beans and legumes: soy (e.g. tofu, tempeh, edamame), lentils, chickpeas
Nuts and seeds: almonds, chia seeds, chia seeds, hemp seeds, walnuts
Whole grains: amaranth, buckwheat, oats, quinoa, rice

Animal-based foods are another protein option. Foods such as meat (e.g. beef, pork, chicken), fish/seafood, eggs, and dairy are examples of foods in this category. While these foods are protein-packed, they can be higher in saturated fats which do need to be limited. See my list of healthy proteins and fats in our Mind foods story.

Calcium and Vitamin D

Vitamins and minerals from food are important to support the normal growth of cells and organs. Calcium and vitamin D especially work hand-and-hand to strengthen bones and support muscle movement.

The role of calcium is to help build bone and help the internal structure and density while vitamin D is responsible for absorbing and managing calcium in and out of bones. Make sure to eat a diet full of variety with calcium and vitamin D rich sources to support bone strength.

Foods containing calcium and vitamin D include:

Beans: fortified soy milk, tofu, navy beans
Dairy: Greek yogurt, cottage cheese, and milk
Fish: sardines, anchovies, and salmon
Vegetables: spinach, kale, okra, broccoli

Depending on your age, sex, or physical activity level, you need more or less protein, calcium, and vitamin D. Talk with your provider to assess what is specifically recommended for you and be sure that you’re working with a registered dietitian nutritionist to better understand how to meet your needs for strength building foods.

What are your favorite ways to include proteins, calcium, and vitamin D in your diet to support healthy muscles and bones?

Learn more about FoodTrients’ nine benefits with these additional articles from our nutritionist Ginger Hultin:

References

Melina V, Craig W, Levin S. Position of the Academy of Nutrition and Dietetics: vegetarian diets. Journal of the Academy of Nutrition and Dietetics. 2016;116(12):1970-80.
Mercedes Sotos-Prieto, Ph.D., et.al., Association of Changes in Diet Quality with Total and Cause-Specific Mortality. N Engl J Med. 2017; 377:143-153.
Rizzoli R, Biver E, Brennan-Speranza TC. Nutritional intake and bone health. Lancet Diabetes Endocrinol. 2021;(9):606-621.

Ginger Hultin, MS RDN CSO

Ginger Hultin MS RDN CSO is a Seattle-based Registered Dietitian Nutritionist and long time contributor to nutrition content on Foodtrients®. She is the owner of the concierge, virtual nutrition practice Ginger Hultin Nutrition where she helps clients with complex health conditions through an integrative approach. She specializes in anti-inflammatory diets for integrative oncology nutrition, people with gastrointestinal disease, and autoimmune issues. Her 10-year partnership with Foodtrients® has focused on evidence-based anti-aging nutrition, healthy recipes, and "top foods" lists in many categories from blood sugar control to healing your gut. Ginger serves as adjunct clinical faculty at the Bastyr Center for Natural Health in Seattle. She is the director of communications at the Washington State Academy of Nutrition and Dietetics, a past Spokesperson for the Academy of Nutrition and Dietetics, and past-chair of the Vegetarian Nutrition Dietetic Practice Group. She has authored two nutrition books: Anti-Inflammatory Diet Meal Prep and the How to Eat to Beat Disease Cookbook. Ginger is a graduate of the University of Washington and Bastyr University and is currently pursuing her doctorate of clinical nutrition at the University of North Florida.

Protein

Here are some examples of strength building plant proteins:

Calcium and Vitamin D

Foods containing calcium and vitamin D include:

Anti-Inflammatory

Antioxidants

Beauty

Detox

Disease Prevention

Gut health

Immunity Booster

Mind

Ginger Hultin, MS RDN CSO