Eating just one cup of leafy green vegetables every day could boost muscle function, according to new research from Edith Cowan University (ECU) in Australia.
The study, published in the Journal of Nutrition, found that people who consumed a nitrate-rich diet predominantly from vegetables had significantly better muscle function of their lower limbs. Poor muscle function is linked to greater risk of falls and fractures and is considered a key indicator of general health and well-being.
Researchers examined data from 3,759 Australians taking part in Melbourne’s Baker Heart and Diabetes Institute AusDiab study over a 12-year period. They found those with the highest regular nitrate consumption had 11 percent stronger lower limb strength than those with the lowest nitrate intake. Up to 4 percent faster walking speeds were also recorded.
Lead researcher Dr. Marc Sim from ECU’s Institute for Nutrition Research said the findings reveal important evidence for the role diet plays in overall health. “Our study has shown that diets high in nitrate-rich vegetables may bolster your muscle strength independently of any physical activity,” he said.
“Nevertheless, to optimize muscle function we propose that a balanced diet rich in green leafy vegetables in combination with regular exercise, including weight training, is ideal.”
Muscle function is vital for maintaining good overall health, especially bone strength later in life.
While leafy greens may be some of our least favorite vegetables, they could be the most important, according to Dr. Sim. The research found nitrate-rich vegetables, such as lettuce, spinach, kale and even beetroot, provided the greatest health benefits. “We should be eating a variety of vegetables every day, with at least one of those serves being leafy greens to gain a range of positive health benefits for the musculoskeletal and cardiovascular system. It’s also better to eat nitrate-rich vegetables as part of a healthy diet rather than taking supplements. Green leafy vegetables provide a whole range of essential vitamins and minerals critical for health.”
The study adds to growing evidence linking vegetables with cardiovascular health, including a recent ECU study into cruciferous vegetables and blood vessel health. Sim said the next step of his research will be exploring strategies to increase leafy green vegetable consumption in the general population. “We are currently recruiting for the MODEL Study, which examines how knowledge of disease can be used to prompt people in making long-term improvements to their diet and exercise,” he revealed.
Reference:
Sim M, Blekkenhorst LC, Bondonno NP, et al. “Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels.” The Journal of Nutrition, 2021; DOI: 10.1093/jn/nxaa415
