If you’re looking to improve your muscular strength without the need for exercise, then this is good news! Green leafy vegetables are a great source of nitrates, and just one cup per day can provide a significant boost in muscle function.
A study published by The Journal Of Nutrition found that nitrates from vegetables like spinach and lettuce help make muscles stronger when eaten regularly over time. This is true even if someone doesn’t do any extra exercise outside their diet . This suggests these foods might be an effective way not only to maintain physical health but also prevent falls among aging adults.
People who eat a diet high in nitrate-rich vegetables have faster walking speeds and stronger knees, according to an Australian study. The scientists found that this led to 11% better muscle function for their lower limbs as well as 2kg more knee extension strength when compared with those with the lowest dietary intake. The volunteers average was 65 mg per day but over 81 percent came from veggies so it’s no surprise they were able get such great results.
Nitrate-rich vegetables are not just good for your muscles. Other studies have linked them to cardiovascular health and even cancer prevention. A study conducted at ECU found that rats exposed to carcinogens had less fat oxidation in the liver, as well as smaller declines of antioxidant enzymes like superoxide dismutase after being given beet juice beforehand. This is evidence that it can help protect against free radicals responsible for causing aging damage or cell mutation among other things.
Nitrates are a natural occurring compound found in many types of food, including vegetables and fruits. They can be converted into harmful nitrites when cooked at high temperatures or combined with protein sources like meat that spoil easily because they contain dioxide (O2). Leafy greens have antioxidants which protect them from becoming unhealthy due to their ability to block out damaging radicals within our bodies called “free radicals”.
Leafy greens are not just healthy, but they also have incredible disease-fighting properties. Greens contain carotenoids which help protect against cancer and strokes as well. They’re an excellent source of vitamins A& C with heart supportive nitrates and offer up plenty more nutrients like folate or iron, magnesium, potassium and calcium.
The health benefits of leafy greens are undeniable. They’re high in fiber, low calorie and glycemic index promoting wellness for all those who consume them. For maximum benefit make sure you buy organic to avoid any harmful chemicals or unwanted toxins that may be present.
To view the original scientific study click below:
Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels