Let’s talk about zinc for a moment. Zinc plays a crucial role in helping your body produce testosterone. As we age, testosterone levels naturally decline in both men and women, which is a contributing factor to muscle loss. Consuming zinc-rich foods like pumpkin seeds can help support healthy hormone levels. Just one to three tablespoons of these seeds can contain up to 10 grams of protein.
And remember the magnesium? A typical magnesium supplement capsule that you buy at the store contains between 100 and 300 mg. Do you know how much magnesium is in two or three tablespoons of pumpkin seeds? Between 140 and 180 mg. That means a small handful of pumpkin seeds is practically a magnesium supplement in itself—fundamental for your diet, your overall health, and especially your muscles. Human studies have even shown that pumpkin seeds can reduce systemic inflammation in the body, particularly in the muscles. Thanks to their phosphorus, calcium, and zinc content, they also help strengthen your bones. I love their crunchy texture and often add them to salads or even sprinkle them over yogurt.
3. Chia Seeds
Now we come to numbers three and two, which might surprise you because while they are very well-known, many people don’t realize they are consuming them incorrectly. Let’s start with chia seeds. Chia seeds do have moderate amounts of protein, along with excellent fiber, healthy omega-3 fats, and powerful anti-inflammatory and antioxidant properties. They are fantastic for improving gut health. But there’s a catch.
Chia seeds are covered by a very tough outer layer, a shell that your digestive system cannot break down effectively. When you eat them whole and dry, they pass through your intestines almost completely intact and end up in the toilet. This can be useful for people dealing with constipation, as they add bulk, but it does very little for those who want to absorb their protein, healthy fats, and minerals like selenium. To unlock their power, you must break down that shell. I recommend consuming two to three tablespoons of chia seeds (either black or white varieties are fine) daily, but you must prepare them in one of two ways.
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