GOOD NUTRITION KEEPS YOUR MUSCLES AND TENDONS STRONG
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Healthy Smoothie Recipe
Here are some foods that are helpful in keeping tendons and muscles strong, and help prevent tendonitis and other injuries: PROTEIN: If you lead an active lifestyle, you likely need 0.5 to 0.75 grams of protein per body weight pound. Get your protein from lean meats, eggs and dairy products, or go for beans, lentils and soy products for vegetarian sources of protein. VITAMIN C: Vitamin C plays an essential role in new collagen production, and a vitamin C deficiency can weaken your tendons and ligaments. Men should try to consume at least 90 milligrams of vitamin C daily, and most women need 75 milligrams, according to Linus Pauling Institute. Eat fruits and vegetables with every meal and snack to reach your vitamin C intake goals -- strawberries, red bell peppers, oranges, grapefruits, and tomatoes provide particularly Choose dairy products or dark leafy greens as calcium sources, eat chickpeas and pineapple for manganese and select seeds and nuts to boost your copper intake. Men under age 70 and women under age 50 need 1,000 milligrams of calcium daily. Vitamin D helps your body absorb calcium, so you should also consume sources of vitamin D, such as dairy products or fatty fish. Adults 70 years or younger need 15 micrograms of vitamin D each day, while adults 71 years or older need 20 micrograms. rich sources of the nutrient. IMPORTANT MINERALS:
Mix the following in your blender for an easy way to get your Vitamin C and most of the healthy minerals you need for the day. It tastes great, too!
• 1 ½ to 2 cups of spring greens, spinach or kale • 1 ½ to 2 cups of any of the following fruits • Pineapple • Mango • Blackberries, strawberries, blueberries • Banana • Peach • Any of the following nuts or seeds: • 10 walnut halves or 10 cashews • 1 tbs goji berries • 1.4 cup pumpkin seeds • Water, lemon or lime juice, or ice to thin as desired
Process in the blender to a consistency desired
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