Eating a cup of leafy green vegetables like lettuce or spinach a day can boost muscle function

Popeye was right! Eating just one cup of leafy green vegetables including spinach and lettuce every day can boost muscle function, study finds

  • Leafy green vegetables are known to contain high levels of nitrates 
  • Scientists examined the diets and lower limb strength of 3,759 participants 
  • Those who ate most nitrates had 11% stronger limbs than those who ate the least
  • The researchers suggest nitrates may improve vascular function and blood flow

It was the secret to Popeye’s super-human strength, and now a new study has confirmed that eating spinach really does make you stronger.

The study found that eating just one cup of leafy green vegetables a day could help to boost muscle function.

Leafy green vegetables include Popeye’s favourite spinach, as well as kale and lettuce, and contain high levels of nitrates.

Previous research suggested that dietary nitrates can boost the amount of nitric oxide in the body – a chemical that plays a key role in the regulation of blood flow and muscle contractility.

The researchers hope the findings will encourage more people to incorporate leafy greens into their diets, despite the fact they may be some of our least favourite vegetables.

It was the secret to Popeye’s super-human strength, and now a new study has confirmed that eating spinach really does make you stronger

Why does spinach boost muscle function? 

The researchers remain unclear exactly how nitrate positively influences muscle function.

However, they suggest that nitrates may improve vascular function and blood flow.

‘We know from previous research that nitric oxide is a vasodilator, which means that it widens your blood vessels, potentially allowing greater blood flow to your muscles. In fact, nitrate supplements are used by athletes to improve endurance and performance,’ Dr Sim explained.

‘It could be that higher daily nitrate intake consistently increases muscle blood flow, thereby facilitating musculoskeletal health.’

In the study, researchers from Edith Cowan University in Australia looked at whether eating leafy green vegetables could boost muscle function.

The team examined data from 3,759 participants taken over a 12-year period, including details of their diets, their lower limb strength, and walking speeds.

Their analysis revealed that people with the highest regular nitrate consumption had 11 per cent stronger lower limbs, and four per cent faster walking speeds than those with the lowest nitrate intake.

Dr Marc Sim, who led the study, said: ‘Our study has shown that diets high in nitrate-rich vegetables may bolster your muscle strength independently of any physical activity.

‘Nevertheless, to optimise muscle function we propose that a balanced diet rich in green leafy vegetables in combination with regular exercise, including weight training, is ideal.’

The researchers remain unclear exactly how nitrate positively influences muscle function.

However, they suggest that nitrates may improve vascular function and blood flow.

‘We know from previous research that nitric oxide is a vasodilator, which means that it widens your blood vessels, potentially allowing greater blood flow to your muscles,’ Dr Sim explained. 

Leafy green vegetables include Popeye's favourite spinach, as well as kale and lettuce, and contain high levels of nitrates

Leafy green vegetables include Popeye’s favourite spinach, as well as kale and lettuce, and contain high levels of nitrates

‘In fact, nitrate supplements are used by athletes to improve endurance and performance. 

‘It could be that higher daily nitrate intake consistently increases muscle blood flow, thereby facilitating musculoskeletal health.’

The researchers hope their findings will encourage people to incorporate more leafy greens in their diets.

Dr Sim added: ‘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.’

WHAT SHOULD A BALANCED DIET LOOK LIKE?

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

Meals should be based on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain, according to the NHS

• Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count

• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain

• 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on

• Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options

• Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily)

• Choose unsaturated oils and spreads and consuming in small amounts

• Drink 6-8 cups/glasses of water a day

• Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day

Source: NHS Eatwell Guide 



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