Green leafy vegetables: essential for muscle strength and a healthy heart

0 < p>According to new research from Edith Cowen University (ECU), eating just one cup of leafy green vegetables each day can improve muscle function.

A study found that people who followed a diet rich in nitrates, mostly from vegetables, had significantly better muscle function of their lower extremities.

Poor muscle function is associated with an increased risk of falls and fractures and is considered a key indicator of overall health and well-being.

Researchers looked at data from 3,759 Australians who participated in the Melbourne Heart and Diabetes Institute's Ausdiab study over a 12-year period. They found that people with the highest regular nitrate intake had 11% higher lower extremity strength than people with the lowest nitrate intake. Faster walking speeds of up to 4 percent were also recorded.

Lead researcher Dr. Mark Sim of ECU's Nutrition Research Institute said the findings provide important evidence for the role of diet in overall health.

“Our study showed that a diet high in nitrate-rich vegetables can improve your muscle strength regardless of any physical activity,” he said. – “However, to optimize muscle function, we suggest a balanced diet rich in green leafy vegetables combined with regular exercise, including strength training.”

Muscle function is vital to maintaining good overall health, especially bone strength in older age.

Go Green

According to Dr. Sim, although leafy greens can be one of of our least favorite vegetables, it may be the most important. The study found that nitrate-rich vegetables such as lettuce, spinach, kale and even beetroot provide the greatest health benefits.

It also adds to the growing evidence linking vegetables to heart health. vascular system, including recent ECU research on cruciferous vegetables and blood vessel health.