Eating Leafy Green Vegetables Every Day Could Boost Muscle Strength

The young man and his salad garden And his happy smileGreen, leafy vegetables are good for overall health, but new research shows that they could also boost muscle strength. The study from Edith Cowan University (ECU) found that people who consume a nitrate-rich diet had significantly better muscle function in their lower limbs.

Many older adults suffer from poor muscle function, leading to a greater risk of falls and fractures. It can also be considered a key indicator of general health. With around one in three seniors suffering a fall each year, it’s essential to find alternative ways to prevent these events, as they can sometimes have serious consequences.

12 Year Study


Researchers analyzed data from 3,759 Australians who took part in Melbourne’s Baker Heart and Diabetes Institute for the study. Over 12 years of the study, it was found that those with the highest regular nitrate consumption had 11 percent stronger lower limb strength than those with the lowest nitrate intake. It was also found that these participants had up to a 4 percent faster walking speed.

The nitrates recorded to have the most impact on muscle strength came from leafy vegetables. While they may not be a favorite among many, they are the most important. Some of the best sources include lettuce, spinach, kale, and even beetroot.

This study builds on previous research that has found a relationship between nitrate and muscle function in older women. Other studies have also found a connection between vegetables and cardiovascular health, including a recent one from ECU that found a relationship between cruciferous vegetables and blood vessel health.

Researchers say the next step will be to explore 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,” said lead researcher Dr. Marc Sim.

Many people often wonder if supplements can be taken instead of consuming leafy vegetables each day, but Dr. Sim explains: “Green leafy vegetables provide a whole range of essential vitamins and minerals critical for health.”

Americans should be consuming a variety of vegetables every day, with at least one serving being leafy greens. But vegetables don’t just work alone. Regular physical activity is needed to increase bone health. These small steps can help to ensure positive health benefits for the musculoskeletal and cardiovascular systems.

Author Bio

Sarah began her interest in nutritional healing at an early age. After going through health problems and becoming frustrated with the conventional ways doctors wanted to treat her illness (which were not working), she took it upon herself to find alternative treatments. This led her to revolutionize her own diet to help her get healthier and tackle her health problems. She began treating her illness by living a more balanced lifestyle through healthy food choices, exercise and other alternative medicine such as meditation. This total positive lifestyle change led her to earn a diploma in Nutritional Therapy from Health Sciences Academy in London, England. Today, Sarah enjoys helping others by teaching healthy lifestyle changes through her personal consultations and with her regular contributions to the Doctors Health Press. Also, passionate about following her dreams in life, Sarah moved to France and lived in Paris for over 5 years where she earned a certification in beadwork and embroidery from Lesage (an atelier owned by Chanel). She then went on to be a familiar face sitting front row and reporting from Paris Fashion Week. Sarah continues to practice some of the cultural ways of life she learned while in Europe. They enjoy their food, and take the time to relax and enjoy many of life’s little moments. These are life lessons she is glad to have brought back home with her.