Forget Eggs? This Seed May Support Muscle Health After Age 70
Headlines claiming that one seed “builds muscle faster than eggs” are usually exaggerated. No single food can rapidly build muscle on its own—especially after age 70. Maintaining muscle depends on adequate protein intake, resistance exercise, sleep, and overall nutrition.
That said, some seeds can be valuable additions to an older adult’s diet.
A seed worth considering: pumpkin seeds
Pumpkin seeds are rich in:
- Protein — helps provide amino acids needed for muscle repair.
- Magnesium — involved in muscle function and energy metabolism.
- Healthy fats — support overall health.
- Zinc — important for immune function and protein metabolism.
Other nutritious seeds include:
- Hemp seeds — high in protein and contain a broad range of amino acids.
- Chia seeds — provide fiber, omega-3 fats, and minerals.
- Flax seeds — provide plant omega-3 fats and fiber.
What matters most for muscle after 70
- Eat enough protein
- Many older adults need more protein than they consumed when younger. Good sources include fish, eggs, dairy, beans, lentils, poultry, tofu, and nuts/seeds.
- Do resistance training
- Strength exercises (with appropriate guidance) are one of the strongest ways to maintain muscle.
- Get enough vitamin D and other nutrients
- Deficiencies can contribute to weakness and reduced physical function.
- Spread protein throughout the day
- Including protein at each meal may help support muscle repair.
Seeds can be a healthy part of a muscle-supporting diet, but they work best as a complement to sufficient protein and strength training, not as a replacement for them.
