How Green is Your Spring?

Spring is in the air—the flowers and trees are starting to bloom and you can hear the hum of lawn mowers in the distance. The shades of green cause many to wait in anticipation for even warmer days, cookouts, and afternoons by the pool. As the seasons change, eating habits tend to change from heartier comfort foods in the colder months to fresh ingredients and grilled dishes. Here are a couple more reasons to keep those leafy greens in your diet year-round.

Improved Muscle Function

New research from Edith Cowan University in Australia suggests eating one cup of leafy green vegetables daily could improve muscle function. The study, performed over 12 years and published in the Journal of Nutrition, found that those who had a nitrate-rich diet from mostly vegetables had significantly improved muscle function in their lower extremities. This boost in muscle strength is important because it may improve function independent of exercise. Muscle strength is especially important as the aging process occurs because poor muscle strength is associated with a greater fall risk and fractures in the elderly. In addition, exercise in combination with a nitrate-rich vegetable diet could optimize muscle health even further (Edith Cowan University, 2021).

What do nitrate-rich vegetables actually do in the body? Plants rich in nitrates are broken down by the body into nitric oxide. Nitric oxide relaxes the arteries, allowing greater blood flow and oxygen to muscles and tissues. The lining of the arteries produces some nitric oxide naturally, but this level declines by up to 50% around age 40, which is why it is important to include nitrate-rich foods in the diet. It is important to note that synthetic nitrates found in processed foods and meats are not the same as those naturally occurring in vegetables. Nitrate-rich vegetables include leafy greens such as arugula, kale, chard, red-leaf spinach, and also vegetables such as parsley, radishes, turnips, celery and red beats, which have the highest amount that is absorbed in the body (Cohen, n.d.).

Slow Cognitive Decline

In addition to improving muscle health, a prospective study published in Neurology found that one daily serving of leafy greens may help slow cognitive decline associated with aging. Green leafy vegetables in particular have the strongest correlation among all vegetables at protecting against cognitive decline. According to the results, “The rate of decline among those who consumed 1-2 servings per day was the equivalent of being 11 years younger compared with those who rarely or never consumed green leafy vegetables” (Morris et al., 2018). Nutrients found within green leafy vegetables that appeared to account for the correlation were the high amounts of folate, phylloquinone, and lutein. A weaker association was found with beta-carotene. These nutrients, the authors suggested, may also have independent mechanisms for their neuroprotective properties (Morris et al., 2018).

It is no secret that the diet plays a major role in one’s health. The science behind why certain foods may be better choices than others is important to understand. Simple additions or substitutions add up, impacting the different systems of the body and overall health. Such nutrition discussions could be had with your personal trainer, who could also guide you to a nutritionist or registered dietitian for questions beyond their scope of practice.

Hugs,

The UFit Team