Legumes (beans, lentils)
Rich in iron and fiber, they help deliver oxygen to the muscles, reduce fatigue and the feeling of heaviness in the legs
Dairy products (milk, cheese, yogurt)
Excellent source of calcium and vitamin D, which are vital for healthy bones and protection against wear and tear or fractures
Bananas
The high potassium content in bananas helps prevent muscle cramps, regulates water balance, and supports efficient muscle contraction.
Green leafy vegetables (spinach, kale, chard)
Contain magnesium, calcium, and vitamin K – important for muscle coordination and bone stability
Nuts (almonds, walnuts)
Supply healthy fats, magnesium, and omega-3s, which reduce inflammation in joints and aid in muscle recovery.
Quinoa
Complete plant protein with all essential amino acids, iron and magnesium – great for maintaining muscle mass and endurance
Avocado
Rich in potassium and healthy fats, avocados fight inflammation, aid muscle recovery, and provide sustained energy throughout the day.
Daily habits for strong legs
Exercise regularly – walks, light exercises or home gymnastics improve blood circulation and strengthen muscles.
Wear compression stockings – they improve blood flow, reduce swelling, and protect against varicose veins.
