As individuals age, it is crucial to monitor dietary habits and guarantee that the body obtains all necessary nutrients. A diet rich in protein supports muscle development and enhances strength. Fitness coach and Instagram influencer Navneeth Ramprasad frequently shares valuable information regarding healthy eating and nutrition on his Instagram account.

Recently, Navneeth posted a reel highlighting four protein-rich food items that should be incorporated into the diets of our parents, particularly for those who are averse to consuming protein powder.

Tofu:

Tofu is an exceptional source of all nine essential amino acids, making it a significant contributor to muscle development. It aids in reducing inflammation, and fortifying bones, and is vital for maintaining joint health and mobility as individuals age. Additionally, tofu is low in carbohydrates and high in protein, rendering it an excellent substitute for meat. If your parents perceive tofu as tasteless, consider incorporating it into stir-fries, scrambles, or curries to enhance its flavour and provide a protein boost. 

Edamame stands out as one of the most abundant vegetarian protein sources, beneficial for muscle recovery and improving insulin sensitivity. It is rich in phytoestrogens, which assist in maintaining hormonal balance for women during the peri and postmenopausal stages. Furthermore, edamame is high in fibre and antioxidants, which contribute to regulating blood sugar levels and promoting healthy digestion.

Nuts and seeds:

Nuts and seeds, such as pumpkin seeds, walnuts, and sunflower seeds, are excellent sources of protein, magnesium, and healthy fats. They play a crucial role in muscle recovery and alleviating fatigue due to their anti-inflammatory properties. Magnesium is particularly beneficial for muscle relaxation and preventing cramps, making it ideal for ageing joints.

Greek yoghurt:

Non-fat, unflavored Greek yoghurt serves as a premier protein source, perfect for muscle preservation and recovery. Rich in probiotics, it supports gut health, digestion, and immune function. The high casein protein content in Greek yoghurt ensures a gradual release of amino acids.

It is important to note that relying solely on rice, roti, and dal for protein is insufficient. Incorporating these four high-protein foods into your parents' diet can lead to stronger muscles, improved digestion, and enhanced long-term health, as emphasized by the fitness coach.

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