As people age, muscle mass and strength often gradually decline. Adequate protein intake, energy supplementation, and regular exercise are crucial factors in slowing this process. Beyond meat, several plant-based foods also provide protein, fats, vitamins, and minerals that contribute to strengthening muscles for older adults.

Tofu

According to Eating Well, protein from soybeans provides essential amino acids for maintaining and repairing muscle tissue. Tofu is soft, easy to chew, and can be prepared in various dishes such as: steamed, braised, sauced, or in soup. Older adults can use tofu to vary their protein sources in daily meals.

Peanuts

Peanuts are rich in plant protein, unsaturated fats, and several minerals. Boiled or lightly salted roasted peanuts can be consumed during main meals or as snacks. However, peanuts are energy-dense, so it is advisable to eat only about 25-30 g per serving, which is roughly a small handful. Older adults should limit heavily salted, sugared, or deep-fried peanuts.

Peanuts are rich in healthy fats and protein, beneficial for muscle health. Photo: Bui Thuy

Peanuts are rich in healthy fats and protein, beneficial for muscle health. Photo: Bui Thuy

Sesame

Sesame provides plant protein along with fats and several minerals, contributing to muscle nutrition for older adults. Individuals should add sesame to vegetables, rice, porridge, or daily dishes to enhance their nutritional value. When preparing, it is important to control the amount of salt, especially in dishes like sesame salt, according to the Times of India.

Oats

Oats contain plant protein, fiber, and carbohydrates. For older adults, oats can be consumed for breakfast or as a snack. It is advisable to eat oats with protein-rich foods like tofu to increase their nutritional value.

Brown Rice

Brown rice provides carbohydrates, fiber, protein, and numerous vitamins and minerals. Ensuring sufficient energy from meals helps the body limit the use of protein as a fuel source, thereby supporting muscle mass maintenance. Older adults can alternate brown rice with white rice, depending on their chewing and digestive abilities.

Sweet Potatoes

Sweet potatoes contain carbohydrates, fiber, and several vitamins and minerals, providing energy for daily activities. For older adults, maintaining adequate energy and appropriate exercise are essential for muscle function and mass preservation. Individuals can consume boiled or steamed sweet potatoes, alternating with rice, and combine them with protein-rich foods in their meals.

Mushrooms

Mushrooms provide protein, fiber, vitamins, and minerals, which can be added to the diet of older adults. Straw mushrooms, shiitake mushrooms, and oyster mushrooms can be stir-fried, cooked in soup, or added to familiar dishes.

By Le Nguyen (Compiled)