A new research from Edith Cowan University has shed some light on the direct relation between leafy greens and muscle strength. Published in the Journal of Nutrition, the study found that regularly eating nitrate-rich leafy greens like spinach and kale, can boost muscle function, which in turn may help prevent falls and fractures.
The researchers evaluated health data from 3,759 participants over a 12-year period. Those who ate the most nitrates had 11 per cent stronger lower limb strength. Their walking speed was approximately four per cent faster compared with participants who ate less leafy greens. The body converts nitrates into nitric oxide, which can open up the blood vessels, improving blood flow and exercise performance.
A report by Healthline quoted Dr Casey Kelley, founder and medical director of Case Integrative Health as saying, “In general, leafy greens are some of the most nutrient-rich, calorie-light foods on the planet – packing a punch with numerous vitamins and minerals.” Muscle strength is a critical component of overall health. Kelley said, “Muscle maintenance ensures that your entire system is functioning correctly and efficiently. After all, the human is one complete system, not disparate parts operating independently.”
So what leafy greens to consume? The researchers found that lettuce, spinach, kale, and beetroot had the greatest health effects. Other nitrate-rich leafy greens include fennel, radishes, parsley, cabbage, and arugula. Supplements may be beneficial for those who don't like the taste of leafy greens.
