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- New study found that regular consumption of leafy greens can boost muscle functionturned on, which in turn could help prevent falls and fractures.
- The body converts nitrates to nitric oxide, which can open blood vessels, improving blood circulation and improving physical performance.
- In the study, participants who ate the most nitrates – which are abundant in leafy greens like spinach, kale and lettuce – had 11% greater lower limb strength.
Eating leafy greens can do wonders for muscle strength, according to new research from Edith Cowan University.
The study, published in the Journal of Nutrition on March 24, found that regular consumption of leafy greens high in nitrates, like spinach and kale, can boost muscle function, which in turn may help prevent falls and fractures.
The body converts nitrates to nitric oxide, which can open blood vessels, improving blood circulation and improving physical performance.
Over time, a diet high in vegetables can improve heart health and cognitive health.
“In general, leafy greens are among the most nutrient-dense, lightest-calorie foods on the planet – packed with punch with lots of vitamins and minerals,” said Dr. Casey Kelley, family physician and founder. and Medical Director of Integrative Health Cases.
Researchers evaluated the health data of 3,759 Australians over a 12-year period.
Participants who ate the most nitrates – which are abundant in leafy greens like spinach, kale and lettuce – had 11% greater lower limb strength.
Their walking speed was about 4% faster than that of participants who ate fewer leafy greens.
The researchers also surveyed the physical activity of the participants. They found that vegetables increased muscle strength whether or not participants exercised.
Leafy greens are full of nitrates, which the body turns into nitric oxide.
“Nitric oxide relaxes the blood vessels and makes them widen. This allows for greater delivery of oxygen to the muscles, ”said Dr. Niket Sonpal, a New York-based internist and gastroenterologist.
Our muscles need more oxygen when we exercise. Sonpal said oxygen is essential “for creating fuel during training and is also important for muscle recovery.”
An increase in oxygen flow could allow our muscles to
Muscle strength is an essential part of overall health. It facilitates everyday tasks like lifting heavy objects, walking and even getting out of bed.
“Muscle maintenance ensures that your entire system is working properly and efficiently. After all, humans are a complete system, not disparate pieces that function independently, ”Kelley said.
Muscle strength is also crucial for healthy joints and bones, as it helps prevent pain and injury.
Lean muscle mass can aid weight loss and weight management. The process by which you achieve muscle strength – diet and exercise – could
The new findings from Edith Cowan University build on previous evidence linking vegetables to heart health.
Nitric oxide can potentially
Researchers found that lettuce, spinach, kale, and beets had the greatest health effects.
Other leafy greens high in nitrate include fennel, radishes, parsley, cabbage, and arugula.
“Supplements are great for incorporating your daily servings of vegetables into your diet. However, it’s always best to eat your veggies and leafy greens, ”Sonpal said.
According to Kelley, supplements may be beneficial for people who don’t like the taste of leafy greens or for people who need high doses of nutrients.
For most people, however, eating a cup of leafy greens each day is enough.
“They’re often a cheaper option than adding a supplement and can provide a broader base of nutrients,” Kelley said.
New research has found that consuming leafy greens high in nitrates, like spinach and kale, can boost muscle function, which may ultimately help prevent falls and fractures in the future.
The body converts nitrates to nitric oxide, which can help improve blood circulation, in turn improving physical performance.
Building overall muscle strength through diet and exercise can help people avoid falls or bone fractures in the future.
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