Spinach, lettuce, cabbage, and other green vegetables make your muscles stronger. The key is in nitric oxide, which improves oxygen delivery to the muscles.
Muscles don’t live on protein alone. Eating plenty of leafy greens increases muscle strength, according to a new study , which has found that eating leafy greens regularly can stimulate muscle tissue, which in turn may help prevent falls and fractures.
The body converts nitrates present in vegetables like spinach into nitric oxide, which dilates blood vessels, which improves blood flow and exercise performance by increasing oxygen delivery to muscle tissue.
EATING VEGETABLES IMPROVES MUSCLE PERFORMANCE BY 11%
In the study, participants who ate the most nitrates, which are abundant in green leafy vegetables like spinach, kale and lettuce, had 11 percent more strength in their lower extremities.
GOOD FOR THE HEART AND BRAIN
Research conducted at Edith Cowan University (Australia) and published in the Journal of Nutrition found that eating nitrate-rich leafy greens is not only beneficial for your muscles, but can improve heart health and cognitive health.
The researchers evaluated the health data of 3,759 Australians over a 12-year period. The participants who ate the most nitrates showed better physical performance in the tests performed.
For example, their walking speed was about 4 percent faster compared to participants who ate fewer green leafy vegetables.
Nitric oxide can help lower blood pressure. Studies have found that a diet rich in vegetables, along with other interventions, can be one way to treat cardiovascular disease.
IMPROVE MUSCLE RECOVERY
Our muscles require more oxygen when we exercise. The researchers say that oxygen is essential “to generate fuel while exercising and is also important for muscle recovery.”
An increased flow of oxygen could allow our muscles to function optimally, which can ultimately help increase muscle strength.
Muscle strength is a critical component of overall health. Helps with daily tasks like lifting heavy objects, walking, and even getting out of bed.
“Muscle training ensures that the entire body functions correctly and efficiently. After all, the human being is a complete system, not disparate parts that operate independently, explains Kelley.
STRENGTHENS JOINTS AND BONES
Muscle strength is also crucial for joint and bone health, helping prevent pain and injury.
FACILITATES WEIGHT LOSS
Lean muscle mass can also facilitate weight loss and control.
The researchers found that lettuce, spinach, kale, and beets had the greatest health effects.
Other nitrate-rich leafy greens include fennel, radishes, parsley, cabbage, and arugula.
“Overall, leafy greens are some of the most nutrient-dense and light-calorie foods on the planet, and they contain numerous vitamins and minerals,” said Dr. Casey Kelley, a family medicine physician.
According to Kelley, eating one cup of leafy greens a day is enough. “They are a cheaper option than adding a supplement and provide a lot of nutrients,” Kelley said.
NITRATES ARE NOT HARMFUL TO HEALTH?
We have seen that all the benefits come from vegetables rich in nitrates, but we know that these can be converted into nitrites and these into carcinogenic nitrosamines. This is one of the reasons why meat products with preservative nitrites as additives are not a very healthy food.
To avoid the aforementioned series of conversions, it is not necessary to subject food to very high temperatures (frying). If they are also taken with antioxidant agents such as vitamin C, the risk is much more reduced. Remember that vitamin C is found in fresh fruits and vegetables.
Other protective agents are polyphenols and flavonoids that are present in aromatic herbs and other ingredients such as cocoa, coriander, oregano, cloves and red fruits.
