Tip: Add a handful of spinach to soups, scrambled eggs, or smoothies daily.
🐟 2. Fatty Fish – Anti-Inflammatory Powerhouse
Salmon, mackerel, sardines, and tuna are loaded with omega-3 fatty acids, which help:
Ease inflammation in joints and muscles
Boost nerve function
Encourage heart and vascular health
Strong blood flow means better leg endurance and less fatigue.
Bonus: Fatty fish is also rich in vitamin D, which helps maintain muscle mass and balance—key for preventing falls.
🥚 3. Eggs – The Perfect Protein for Muscle Repair
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.
