A morning drink can not only encourage and lift your spirits, scientists have proven that it is very useful for people of mature age.
Scientists investigated and published their results in a journal Frontiers in Nutrition. People who drink coffee seem to be protected from losing muscle tissue. We will tell you how coffee helps to stop the process of muscle loss in people over 50, and which foods help to build muscle tissue.
How coffee helps with muscle loss: research by scientists
From 2011 to 2018, scientists collected data on the health status of 10 thousand Americans aged 50 years and older. Based on the information, experts concluded that coffee prevents the development of sarcopenia. It is a musculoskeletal disorder that causes a decrease in muscle size, strength, and performance as people age. Scientists have proven that if a person drinks coffee every day, the muscle mass will be 15% more than those who refuse the drink.
What foods help build muscle tissue?
These foods should definitely be included in the diet of everyone over 50, because muscle loss begins at this age.
- Eggs. There are 12 g of protein per 100 g of eggs. And protein, as you know, is the main building material for all the tissues of our body. And egg yolk contains a large proportion of healthy unsaturated fats and carotenoids, which prevent excessive fat accumulation on the body.
- Bread. You must choose whole grain bread; from one hundred grams of the product you will get 10 grams of protein and a handful of carbohydrates, which will prevent the accumulation of excess fat.
- Chicken. 100 g of chicken fillet provides 23 grams of protein, and the meat also nourishes the body with vitamins, phosphorus, selenium and zinc.
- oatmeal, quinoa, rice. Whole grains help improve digestion and are a source of plant-based protein, which helps build lean body mass.
- Salmon. 100 grams of red fish gives you about 20 grams of protein.
- Nuts and seeds. 100 grams of worms contain 26 g of protein, 100 g of pumpkin seeds contain 25 g, and 100 g of sunflower seeds contain 23 g.
Read also:
The three best grains that restore the liver quickly: you must eat them as often as possible
5 things have been mentioned that help keep a clear mind and a good memory into old age
Bloating, acne, fatigue and more: doctors named ten signs that you eat too much cheese
2024-10-02 15:18:58
#coffee #helps #muscle #loss #research #scientists #Health
