Millions of women are 'under-muscled.' These foods help build strength

This tuna, chickpea and parmesan salad bowl packs a protein punch, which is crucial for building muscle strength. (Allison Aubrey/NPR)

If you've seen a loved one take a bad fall – like my mother did a few months ago – you know the importance of muscle strength.

Muscle mass peaks in our 30s and then starts a long, slow decline. Muscle-loss, also called sarcopenia, affects more than 45% of older Americans, especially women.