Foods for Healthy Body, Strong Muscles, and Sharp Mind

If you are eating only those foods with low calories to maintain your weight, stop right there. As much as you want to have that perfect waistline, having strong bones and muscles is also essential. So, you need to eat foods for healthy body and mind. It would give your body a robust framework. If your basic structure is weak, you will not be able to do any work. 

If you are wondering what the good food for body is, take a look at the list. 

1. Food for Strong Bones

  • Greek Yogurt
  • Milk
  • Salmon and Tuna
  • Spinach
  • Fortified food

2. Food for Strong Muscles

  • Chicken Breast
  • Tilapia
  • Beans
  • Quinoa
  • Scallops

This way, you can customize your own meals depending on your liking.

Food for Strong Bones

With advancing age, bones tend to get more and more brittle as they lose their mineral density. But, foods for healthy body and mind can help you to maintain strong and healthy bones. Although you can buy supplements, having a natural diet is better. 

The five best food for strengthening bones are:

Greek Yogurt

Greek yogurt contains proteins and vitamin D. It also has nutrients like calcium, magnesium, and iron. This creamy food will keep your gut healthy and lowers the risk of high blood pressure and diabetes. You can get 30% of your daily calcium requirement from yogurt. 


If you don’t know what are the good food for body, then add milk to your regular diet. It’s a magical food item and has multiple benefits. It contains protein, calcium, and vitamin D, and these essential nutrients are beneficial for kids and adults. Calcium is also necessary for improving bone mineral density, especially in adult females after a certain age (1)

Salmon and Tuna

Fatty fishes like Tuna and Salmon are not only good for your heart health but also your bones. If you add three ounces of salmon in your regular diet, you will quickly get your daily dose of vitamin D. Tuna is also rich in vitamin D, but it will only provide you with 40% of your required daily amount (2).


Out of all the green leafy vegetables, spinach contains the highest quantity of bone-healthy calcium. If you eat one cup of cooked spinach daily, you will get 25% of your daily calcium dose. Make a salad or a smoothie with spinach, and you are good to go. 

Fortified foods

Certain food items like orange juice cereals available in departmental stores contain added nutrients. They are known as fortified foods and contain essential vitamins and minerals like calcium, magnesium, and vitamin D (3). You can add these food items in your breakfast to give yourself a healthy start and strengthen your bones. 

Food for Strong Muscles

Just like your bones, your muscles, too, need plenty of calcium, protein, and vitamin D rich food items to become strong and healthy. You can combine these foods for healthy body and mind with muscle-building exercises. It would give your muscles strength and enhance their endurance capacity. 

The five best food for strengthening muscles are:

Chicken Breast

Many people consider chicken breasts as a staple food for gaining muscles. It is an excellent source of protein. Just 3 ounces of chicken breast can supply your body with 26 grams of protein. It also contains niacin and vitamin B6. So get that energy with tasty chicken breast and vegetables on the side. 


Although Tilapia does not contain high quantities of omega-3 fatty acids like salmon, it is protein-packed seafood. An eighty-five gram serving of this food item will provide your body with 21 grams of protein. It also carries sufficient amounts of selenium and vitamin B12. Vitamin B12 is indispensable for the healthy development of nerves and blood cells. 


There are different varieties of beans that contribute differently to the process of lean muscle gain. Popular ones like black beans, kidney beans, etc. contain about 172 grams of protein. Beans are also excellent sources of Vitamin B-group, fiber, iron, vitamins, phosphorus, and magnesium. It is an excellent plant-based protein source, especially for vegans who cannot include animal protein in their diet (4). 


While protein-rich food helps prioritize lean muscles’ growth, you must also consume food items that act as the fuel in your body to keep you active. One cup of Quinoa contains about 185 grams of carbohydrate, along with 5 grams of fiber and 8 grams of protein. It also contains generous amounts of phosphorus and magnesium. Both nutrients are essential for the proper functioning of nerves and muscles. 


Like lean poultry, Tilapia, or shrimps, scallops also contain high amounts of protein and very little fat. If you want a food item that will add protein to your diet without adding too many calories, then scallops will be an ideal option for you. Make your dinner with scallops to maintain your calorie and protein intake. (5)

Wrapping Up,

If you know what are the good food for body, then adding them to your diet will help you to manage more than just your weight. Your body will function properly if you consume these essential nutrients. Moreover, your bones and muscles will also stay strong and healthy.