The Pilot News

Go green for muscle power

- BY MICHAEL ROIZEN, M.D., AND MEHMET OZ, M.D.

It’s amazing to think that in 1929, Popeye actually knew more than nutritioni­sts about what it takes to build muscle power and function. It’s only recently that researcher­s published a study in the Journal of Nutrition explaining that a nitrate-rich diet -- predominan­tly from leafy, green vegetables such as spinach -- is essential for optimal muscle function.

The study found that over a 12-year period, 1 cup a day of nitrate-rich foods gave folks 11% stronger lower limb strength compared with folks with the lowest nitrate intake and up to 4% faster walking speed.

As they got older, they were better protected from falls too. Psst! Nitrates also help the body produce blood-vessel-relaxing, heart-friendly nitric oxide.

Confused by nitrates, which are sometimes lumped with nitrites as a “bad” additive? Well, when the duo is used as a preservati­ve in processed meats and cheeses, the whole package ups your risk for heart disease and dementia, plus some cancers (from the conversion of nitrates into carcinogen­ic nitrosamin­es). But vegetables acquire nitrates and nitrites from the soil they grow in, and because they also contain vitamin C, polyphenol­s and fiber, which inhibit nitrosamin­e formation, they’re not a worry.

The most nitrate-rich veggies are greens, in order from No. 10 to No. 1: beets, Swiss chard, oak leaf lettuce, beet greens, basil, spring greens like mesclun mix, butter-leaf lettuce, cilantro, rhubarb, and the winner ... arugula (18 times more nitrates than kale). Some fruits, such as watermelon, grape, pears and apples also have a small amount.

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