Eating at least one meal of fatty fish a week can help you maintain muscle strength as you age. That’s what researchers found out when they looked at the diets of older men and women in Britain.
Several foods, such as fruits, vegetables and whole grain cereals, were associated with increased grip strength. But the strongest association by far was fatty fish such as salmon and sardines. Men and women who ate at least one serving a week had a grip strength that was 3½ pounds stronger than those who ate no fish.
Researchers think it’s the anti-inflammatory action of the omega-3 fatty acids in the oils in fatty fish that help preserve muscle strength. (Robinson, SM et al. J Am Geriatr Soc . 2008 Jan; 56(1):84-90. Epub 2007 Nov. 15.)
Other ways to maintain muscle as you age: exercise, especially weight-training, and getting adequate protein. Vitamins and minerals associated with muscle strength include vitamin D, calcium, magnesium and selenium.
The Anti-Aging Bottom Line: Quite simply, omega-3 fatty acids can help you live a longer, healthier life. If you don’t eat fish several times per week, make sure you take a fish oil supplement to help maintain muscle and to reap many other benefits. Also, take a good multi-vitamin-mineral to get all the nutrients your muscles need.
QUICK TIP: Worried about mercury in fish? According to Jean Carper, you don't have to worry too much if you get enough selenium. Learn More
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