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Green Leafy Vegetables Essential for Muscle Strength


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Leafy greens key to maintaining muscles

Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels

Eating just one cup of leafy green vegetables every day could boost muscle function - people who consumed a nitrate-rich diet, predominantly from vegetables, had significantly better muscle function of their lower limbs.

Researchers examined data from 3,759 Australians over a 12-year period. They found those with the highest regular nitrate consumption had 11% stronger lower limb strength than those with the lowest nitrate intake. Up to 4% faster walking speeds were also recorded.

"Our study has shown that diets high in nitrate-rich vegetables may bolster your muscle strength independently of any physical activity. We know that nitric oxide is a vasodilator - it widens your blood vessels, allowing greater blood flow to your muscles, thereby facilitating musculoskeletal health."