Eating plenty of vegetables can do more than boost your heart health — it also may improve leg strength, according to a study published online March 24, 2021, by The Journal of Nutrition.
Researchers gathered dietary information from 3,759 people (average age 48) periodically over 12 years, including the types and amounts of food they ate daily. The researchers focused on intake of foods high in nitrates, which are linked to better vascular and muscle function.
At the end of 12 years, the participants’ leg strength and walking speed were measured. Leg strength was evaluated by a knee extension test. Walking speed was determined by how fast people could rise from a chair, walk eight feet, and return to the seated position.
The researchers found that people who followed a high-nitrate diet — approximately 90 milligrams (mg) of nitrates daily, most of which came from green leafy vegetables — had greater leg muscle strength and faster walking speeds than those who ate half that amount.
The researchers speculate that nitrates help with muscle strength and power by improving blood flow and removing waste that causes soreness. The results also showed that lettuce, spinach, arugula, and kale were the most beneficial. Many leafy greens contain about 75 mg of nitrates per cup.
Bible verses for today’s meditation and inspiration: Matthew E. McLaren
1 Corinthians 3:1-2 And I, brethren, could not speak to you as to spiritual men, but as to men of flesh, as to infants in
Christ. I gave you milk to drink, not solid food; for you were not yet able to receive it. Indeed, even now you are not yet able
,1 Corinthians 13:11 When I was a child, I used to speak like a child, think like a child, reason like a child; when I became a man, I did away with childish things.
1 Corinthians 14:20 Brethren, do not be children in your thinking; yet in evil be infants, but in your thinking be mature.
Psalm 65:9 You visit the earth and cause it to overflow; You greatly enrich it; The stream of God is full of water; You prepare their grain, for thus You prepare the earth.
2 Thessalonians 1:3 We ought always to give thanks to God for you, brethren, as is only fitting, because your faith is greatly enlarged, and the love of each one of you toward one another grows ever greater;
Proverbs 1:5 A wise man will hear and increase in learning, And a man of understanding will acquire wise counsel,
Acts 12:24 But the word of the Lord continued to grow and to be multiplied.
Proverbs 11:24 There is one who scatters, and yet increases all the more, And there is one who withholds what is justly due, and yet it results only in want.
Ezekiel 8:6 And He said to me, “Son of man, do you see what they are doing, the great abominations which the house of Israel are committing here, so that I would be far from My sanctuary? But yet you will see still greater abominations.”
Ephesians 4:16 from whom the whole body, being fitted and held together by what every joint supplies, according to the proper working of each individual part, causes the growth of the body for the building up of itself in love.
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