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Legumes (beans, lentils)
Rich in iron and fiber, they help deliver oxygen to the muscles, reduce fatigue and the feeling of heaviness in the legs -
Dairy products (milk, cheese, yogurt)
Excellent source of calcium and vitamin D, which are vital for healthy bones and protection against wear and tear or fractures -
Bananas
The high potassium content in bananas helps prevent muscle cramps, regulates water balance, and supports efficient muscle contraction. -
Green leafy vegetables (spinach, kale, chard)
Contain magnesium, calcium, and vitamin K – important for muscle coordination and bone stability -
Nuts (almonds, walnuts)
Supply healthy fats, magnesium, and omega-3s, which reduce inflammation in joints and aid in muscle recovery. -
Quinoa
Complete plant protein with all essential amino acids, iron and magnesium – great for maintaining muscle mass and endurance -
Avocado
Rich in potassium and healthy fats, avocados fight inflammation, aid muscle recovery, and provide sustained energy throughout the day.
Daily habits for strong legs
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Exercise regularly – walks, light exercises or home gymnastics improve blood circulation and strengthen muscles.
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Wear compression stockings – they improve blood flow, reduce swelling, and protect against varicose veins
