Exploring the Potential of Treating Sarcopenia through Dietary Interventions

Table 3

Natural foods and their biochemistry on the prevention of sarcopenia.

Natural foods	Bioactive compound	Biochemistry	References
Lean meats	Protein helps stimulate muscle growth and repair	Protein is essential for building and maintaining muscle mass	[38]
Fish	Omega-3 fatty acids	Omega-3 fatty acids reduce inflammation and support muscle protein synthesis, potentially preventing muscle loss	[8]
Eggs	Leucine	Leucine is an essential amino acid that plays a vital role in stimulating muscle protein synthesis, which is crucial for muscle maintenance and growth	[50]
Dairy products	Calcium and vitamin D	Calcium promotes muscle contraction, while vitamin D helps with calcium absorption and muscle function. Together, they support overall muscle health and strength	[44]
Legumes	Branched-chain amino acids (BCAAs)	BCAAs such as leucine, isoleucine, and valine are found in legumes and help stimulate muscle protein synthesis, aiding in the prevention of sarcopenia	[23]
Nuts and seeds	Vitamin E and antioxidants	They are present in nuts and seeds and can reduce muscle damage caused by oxidative stress, promoting muscle health and preventing sarcopenia	[30]
Whole grains	Complex carbohydrates	Complex carbohydrates found in whole grains provide a steady release of energy, supporting overall muscle function and preventing muscle wasting. They also contain essential nutrients such as B vitamins, which aid in energy production and muscle health	[21]
Leafy greens	Magnesium and vitamin C	Magnesium plays a crucial role in muscle contraction and relaxation, while vitamin C supports collagen production, which is essential for maintaining muscle strength and integrity	[36]
Berries	Anthocyanins	Rich in anthocyanins, which possess anti-inflammatory properties and help reduce muscle damage caused by exercise; They may also improve muscle recovery and contribute to the prevention of sarcopenia	[11]
Garlic	Sulphur compounds	Garlic contains sulphur compounds that have been shown to improve muscle strength and exercise performance; They also have anti-inflammatory effects, potentially protecting against muscle loss	[29]
Turmeric	Curcumin	Curcumin, the active compound in turmeric, has anti-inflammatory and antioxidant properties; It may help reduce muscle wasting and inflammation associated with sarcopenia	[35]