Dr. Ann declares: Eat more greens for greater muscle strength
Greens such as spinach, kale, collards, Swiss chard, turnip greens and beet greens improve blood flow and increase muscular strength. (David McNew / Getty Images)
Boost muscle strength by including more dark, leafy greens in your diet.
In a study that followed the diets and physical status of about 3,800 men and women during a 12-year period, those consuming the most dietary nitrates (a compound abundant in dark, leafy greens) exhibited significantly greater strength of the lower extremities relative to those consuming the least.
These findings stood up regardless of the amount of physical activity the subjects engaged in — more greens, greater muscular strength. Dietary nitrates boost the production of nitric oxide in the body. Nitric oxide is the body’s universal artery and dramatically boosts blood flow.
Knowing that healthy muscle function requires robust blood flow, these findings are not surprising. Take-home message: Eat your dark, leafy greens – think collards, kale, spinach, Swiss chard, turnip greens and beet greens for a leaner and stronger you. Daily is best.
Greens are good for what ails you and will make you stronger if you eat them regularly. (contributed)
Serves 8-10
When I feel like I am coming down with something, this is my go-to cure-all. I eat the entire bowl in two different sittings on day one of feeling under the weather. It always helps me.
Ingredients
- About 16 cups fresh kale, stemmed and torn into bite-sized pieces or chopped, as desired
- 1 head of garlic cloves, peeled and freshly chopped
- 1 3-inch piece of fresh ginger root, finely chopped or grated
- 1 tablespoon extra virgin olive oil
- 2 tablespoons toasted sesame oil
- Juice from 1 lemon
- 5 tablespoons low-sodium soy sauce
- 2 teaspoons honey
- 12-ounce jar of roasted red bell peppers
Directions
Place the kale in a large salad bowl. Whisk all the dressing ingredients (everything but the roasted red peppers) together in a small bowl. Pour the dressing over the kale and then use both of your “clean hands” to firmly massage the kale for about 2 minutes or until the leaves begin to soften. Add the roasted red peppers and toss to mix them evenly. Sprinkle with toasted sesame seeds, if desired.
Go eat more greens for greater muscle strength!
Dr. Ann Kulze is founder and CEO of Just Wellness and has a knack for breaking down the science of healthy eating and living into simple and easily digestible messages. She has been featured on “Dr. Oz,” “Oprah and Friends,” WebMD and U.S. News & World Report. Alabama NewsCenter is publishing advice from Dr. Ann.
