Protein is crucial for building and maintaining leg muscle, and eggs are one of the most complete protein sources available. They also consist of:
- Leucine, a special amino acid that sparks muscle growth
- Vitamin B12, which encourages nerve health and energy production
- For seniors, eating 1–2 eggs a day can help keep leg strength without overloading calories.
🥜 4. Nuts and Seeds – Small But Mighty
Almonds, walnuts, flaxseeds, chia seeds, and pumpkin seeds are high in:
- Protein and healthy fats to keep muscle mass
- Magnesium and zinc, which encourage nerve signaling and muscle performance
- Vitamin E, an antioxidant that protects muscle tissue
- These also make an excellent snack for older adults, especially when appetite is low.
Tip: Sprinkle seeds on yogurt or oatmeal, or eat a small handful of blended nuts daily.
