Nitrates from vegetables help muscle function 蔬菜中的硝酸鹽有助於肌肉功能

中文版谷歌中文翻譯(90% 準確率) | English translation
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IMAGE: Eating just one cup of leafy green vegetables every day could boost muscle function, according to new Edith Cowan University research. view more  Credit: Photo by Louis Hansel @shotsoflouis on Unsplash

03/29/2021 (jkzx.com) – Nitrate supplements are known to improve vascular and muscle function. A new study published recently in the Journal of Nutrition finds that higher habitual dietary nitrate is linked to better lower-limb muscle strength and physical function in both men and women independent of their physical activity.

For the study, 12-year dietary nitrate intakes, physical activity, and muscle function measures of 3759 men and women from a cohort from the Australian Diabetes, Obesity, and Lifestyle Study (AusDiab) were analyzed to see there is an association between them.

Compared to men and women who had a low dietary intake of nitrate (47 mg/d), those who had higher dietary intake (91 mg/d) were found to have a significant stronger strength in muscle function which was quantified with two tests – knee extension strength and the 8-ft-timed-up-and-go.

The study concludes “Higher habitual dietary nitrate intake, predominantly from vegetables, could be an effective way to promote lower-limb muscle strength and physical function in men and women.”

Nitrate rich foods include carrots, beets, green leafy vegetables like spinach and lettuce, celery, Chinese cabbage, bok choy, cabbage, cole. At least 100 grams per day or eat as much as you can. Ideally one pound of 454 grams of vegetables a day for a overall balanced nutrient profile.

Some processed foods like bacon, ham, hotdog can contain high levels of nitrates. But they should not be used as a major source of nitrates because these products are deeply processed, they contain certain carcinogens or chemicals that promote cancer development such as nitrite.

For more information on nitrate and health, read this review.

Source: Dietary Nitrate Intake Is Positively Associated with Muscle Marc Sim, Lauren C Blekkenhorst, Nicola P Bondonno, Simone Radavelli-Bagatini, Peter Peeling, Catherine P Bondonno, Dianna J Magliano, Jonathan E Shaw, Richard Woodman, Kevin Murray, Joshua R Lewis, Robin M Daly, Jonathan M Hodgson, Dietary Nitrate Intake Is Positively Associated with Muscle Function in Men and Women Independent of Physical Activity Levels, The Journal of Nutrition, 2021;, nxaa415, https://doi.org/10.1093/jn/nxaa415

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