Muscle health depends on these essential nutrients.

Introduction: Recently, Taiwan's "Common Health" magazine published an article titled "Key Nutrients for Strong Bones and Muscles." The nutrient most directly related to muscle mass is protein, with food sources including milk, lean meat, and soy products.

Strong muscles cannot do without exercise, but adequate nutrition is also very important. Recently, Taiwan's "Common Health" magazine published an article titled "Key Nutrients for Strong Bones and Muscles," which can serve as a reference for everyone.

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1. Protein: Builds muscle and maintains energy. The nutrient most directly related to muscle mass is protein, with food sources including milk, lean meat, and soy products. Research shows that distributing protein intake across three meals is more effective for muscle synthesis than consuming it all in one meal.

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2. Calcium: Slows bone loss and prevents muscle atrophy. 99% of the calcium in the human body is found in bones and teeth, while the remaining 1% is distributed in various soft tissues and body fluids. This calcium is closely related to nerve conduction, muscle excitation and contraction, and blood clotting. Foods rich in calcium include milk, green leafy vegetables, tofu, soy skin, cheese, and dried small fish.

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3. Vitamin D: Prevents muscle pain. Research indicates that adults deficient in vitamin D are more prone to bone and muscle pain. Therefore, to enhance muscle strength, vitamin D is indispensable. Food sources of vitamin D include animal liver, egg yolks, sardines and other fatty fish, and mushrooms.

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