5. Cottage Cheese

It might be high time to make some room on the weekly menu for these little high-calcium curds. According to experts, cottage cheese is a superfood packed with whey protein, which promotes the synthesis of muscle protein.

Athletes are well aware of this, so after a workout, they often drink a shake based on whey protein. But you don’t really have to do that — unless you want to. Eating cottage cheese instead would be an easier option.

This superfood is also high in vitamin D and calcium. “Think of your bones like a bank; after age 35, you start to lose bone density,” Allen notes, “so adding vitamin D and calcium to your diet is essential for maintenance”.