Foods That Benefit Muscles and Bones

Grapes

According to the American Society for Bone and Mineral Research, grapes may protect bone health by improving bone calcium retention. (Source: livelovefruit.com)

Apples

Good source of polyphenols, which have been shown to increase the production of osteoblasts. In fact, apples are one of the most potent fruit sources of polyphenols. And a study conducted in France has shown that phloridzin, a polyphenol exclusively found in apples and especially concentrated on apple peels, can prevent bone loss. (Source: saveourbones.com)

Bananas

Each medium banana contains about 36 grams of good carbs: Their low glycemic index means carbs are slowly released into your body, preventing sugar crashes and spurring the process of muscle recovery. (Source: eatthis.com)

Pears

The high mineral content of pears, which includes magnesium, manganese, phosphorus, calcium, and copper, means that you can reduce bone mineral loss and debilitating conditions like osteoporosis and general weakness of the body due to lack of support from the bones.

Pears can be very helpful, due to its content of copper and iron. You can prevent fatigue, cognitive malfunction, muscle weakness, and organ system malfunction by consuming foods high in iron and copper, both of which are found in significant amounts in pears. (Source: organicfacts.net)

Raisins

Your teeth benefit from the natural fluoride in raisins, which helps harden tooth enamel. Your teeth also appreciate the calcium and phosphorus in raisins and so do your bones, muscles and nervous system.  Your bones benefit from a micronutrient, boron, which helps you absorb calcium and form bones.  (Source: trucknews.com)

Almonds

Almonds are high in calcium and vitamin E, and their brown skins contain many antioxidant flavonoids. Together these nutrients strengthen bones, help repair muscles, and reduce inflammation, which make almonds a fantastic recovery food for athletes. (Source: atkins.ca)

Dates

Dates contain a host of vital minerals that provide the necessary ingredients during the growth and development phase. Dry dates in particular, are packed with important essential nutrients like potassium and magnesium that provide important benefits to the nervous system, muscles and bones. (Source: medjoul.in)

Figs

The advantage of including figs in your diet, is because of its potassium content which counteracts the increased urinary calcium loss, caused by the high-salt diets, thereby further prevent bones from thinning out at a fast rate. Calcium, is a major mineral essential for healthy bones and teeth, muscles to contract and relax, proper nerve function and correct blood clotting properties. (Source: nutritionvista.com)