The Secret to Building More Muscle is to Eat This Unexpected Food

Eating just one cup of leafy green vegetables a day is enough to improve and build muscle strength, according to a new study. The findings were published in the recent issue of the Journal of Nutrition.

Researchers from Australia’s Edith Cowan University (ECU) looked at twelve years of health data on more than 3,700 participants in Melbourne's Baker Heart and Diabetes Institute AusDiab study.

According to the researchers, nitrate-rich leafy greens including spinach, kale, chard, and a range of lettuces, were linked with increased muscular performance. Those who consumed the highest levels of nitrates daily showed 11 percent more leg strength compared to those who consumed the least. The frequent greens eaters also walked faster than those who didn’t eat as many greens — as much as four percent faster than the low-consumption group.

Lead researcher, Dr. Marc Sim from ECU's Institute for Nutrition Research says the findings underscore the benefits of eating leafy green vegetables every day.

"Our study has shown that diets high in nitrate-rich vegetables may bolster your muscle strength independently of any physical activity," he said.

"Nevertheless, to optimize muscle function we propose that a balanced diet rich in green leafy vegetables in combination with regular exercise, including weight training, is ideal."

Eating a diet rich in plant-based foods, particularly leafy greens, has been connected to a number of health benefits. The USDA recommends at least three one-cup servings of dark leafy greens a week, but a growing body of research points to the benefits of eating more than the recommended minimum.

A 2010 study found that a one-and-a-half cup serving of leafy greens a day decreased the risk of type two diabetes by 14 percent.

The new research also points to the connection between vegetables and cardiovascular health. ECU researchers recently looked at the benefits of cruciferous vegetables and blood vessel health in this study.

Another study, in 2017, published in the International Journal of Epidemiology, looked at seven decades-worth of data on health and diet. That research found a strong correlation between leafy greens consumption and improved and lasting health.

In that research, ten servings of fruits and vegetables a day is the sweet spot. The USDA recommends between five and 13 servings of fresh fruits and vegetables per day.

“Any fewer gives you less protection from disease and premature death,” says Food Revolution Network CEO Ocean Robbins. “People who reached the magic number of 10 had a 31% lower chance of dying, throughout the studies, than those who ate little or none.”

The research's findings, according to Robbins, nets out to preventing seven million early deaths a year.

“And we’d not only live longer but would have a greatly increased quality of life, too,” he says.

There’s other research connecting longevity and diet. Recent research points to the benefits of a plant-based diet on gut health, which was linked to a longer life. It found biomarkers of diverse gut microbiomes in healthy people over the ages of 80, which was indicative of a diet rich in plant-based foods.

The problem, of course, is far too many people prefer eating chips and pizza to vegetables. There’s research into why that happens, too — processed foods are more likely to trigger addictive responses than healthy foods.

But you can reprogram your preferences. Diet apps like Noom can help with this. But the simplest way to make eating healthy may just be to keep doing it.

“[If] you are trying to figure out how to eat more vegetables, and you don’t really care for them, your best strategy is just to keep eating them,” says Robbins. “That may sound like a double bind — in order to love vegetables, you have to eat vegetables you don’t love — but in practice, it’s quite doable. And change can happen pretty rapidly.”

There’s data to back this up. Studies have found that early and frequent exposure to healthy foods — even when in the womb — can make healthy foods more palatable for children, even if the mother stopped consuming those foods while breastfeeding. This study found repeated exposure was more successful in acclimating children to healthier foods than the promise of a reward like ice cream for eating healthier options first.

Dr. Sim’s research also points to the necessity of strong muscle function in preventing falls and bone fractures, particularly in aging populations. There’s another benefit there, too. Calcium-rich leafy greens may also help with the prevention of osteoporosis.

While milk is often touted as a necessity for bone health and the prevention of osteoporosis, leafy green vegetables like kale contain more calcium per serving than whole milk. (Kale’s 250mg to dairy 110mg per 100g serving.)

“Although many people think of calcium in the diet as good protection for their bones, this is not at all the whole story,” according to the  Physicians Committee for Responsible Medicine (PCRM). “In fact, in a 12-year Harvard study of 78,000 women, those who drank milk three times a day actually broke more bones than women who rarely drank milk. Similarly, a 1994 study of elderly men and women in Sydney, Australia, showed that higher dairy product consumption was associated with increased fracture risk. Those with the highest dairy product consumption had approximately double the risk of hip fracture compared to those with the lowest consumption,” the group notes.

“The most healthful calcium sources are green leafy vegetables and legumes, or ‘greens and beans’ for short,” says PCRM. “Broccoli, Brussels sprouts, collards, kale, mustard greens, Swiss chard, and other greens are loaded with highly absorbable calcium and a host of other healthful nutrients.”

"We should be eating a variety of vegetables every day, with at least one of those serves being leafy greens to gain a range of positive health benefits for the musculoskeletal and cardiovascular system,” says Dr. Sim.

"It's also better to eat nitrate-rich vegetables as part of a healthy diet rather than taking supplements. Green leafy vegetables provide a whole range of essential vitamins and minerals critical for health."

Protein: 21 grams in ⅓ cup (1 ounce) Seitan isn’t as popular as other proteins, but it should be! Made from wheat gluten, its texture resembles ground meat. It’s often used in pre-made veggie burgers or meatless nuggets. Seitan has a savory taste, like mushrooms or chicken, so it works well in dishes that call for an umami flavor. With a hearty texture, seitan can be the star of practically any vegan main dish. Add it to stir-fries, sandwiches, burritos, burgers, or stews. Like tofu, seitan will take on the flavor of any marinade or sauce.

Protein: 16 grams in 3 ounces If you like a protein with a bit of bite, add tempeh to your list. Made from fermented soybeans, tempeh has a slightly nutty flavor and is pressed into a block. Most varieties include some sort of grains, such as barley or millet. Not only is tempeh a plant-based source of protein, but the fermentation process also creates good-for-your-gut probiotics. You can cut tempeh right off the block and use it as the base for a sandwich or pan-fry it with some sauce. Or, crumble, heat, and make it the star of your next taco night.

Protein: 13 grams in ½ cup cooked Lentils come in multiple varieties--red, yellow, green, brown, black. Regardless of the type lentils are small but mighty nutritional powerhouses. They pack a good amount of protein as well as iron, folate, and fiber. When cooked, brown lentils retain their texture and can be the base for a grain bowl or make a hearty substitute for ground meat in meatballs, lasagna, tacos or Bolognese. Red lentils are a bit softer and make a nice add-in for a hearty soup, chili, or stew.

Protein: 10 grams in 3 tablespoons Hemp seeds are a tender and nutty seed, derived from the hemp plant. They contain good amounts of omega-3s, iron, folate, magnesium, phosphorus, and manganese. They are also a solid source of both soluble and insoluble fiber, which helps to keep your digestive tract healthy and humming. Because they pack a double whammy of protein and healthy fats, hemp seeds can help satisfy hunger, preventing those embarrassing stomach growls as you slog your way to your lunch break. Add them to your morning smoothie or sprinkle them on top of yogurt, oatmeal, or even a salad.

Protein: 9 grams in 3 ounces (⅕ of a block) Made from coagulated soybeans, tofu is the most popular plant-based protein. Soy is one of the only meatless "complete" proteins, meaning that it contains all of the essential amino acids that the body can’t make but needs for muscle and immune function. With 15% of your daily calcium needs, tofu is also a good replacement for dairy.

Protein: 9 grams of protein in ½ cup This sushi appetizer is a nutrient powerhouse, so eat it anytime. Edamame is really just another name for soybeans in their pods. Let’s list off some stats--a small ½-cup serving of edamame has 9 grams of protein, 15% of your daily vitamin C, 10% of your daily iron and 16% of your daily fiber. Keep a bag of edamame in your freezer to serve as a fun-to-eat side dish or opt for the shelled variety to toss into salads or a grain bowl.

Protein: 8 grams per cup (cooked) Quinoa is an ancient grain and since it's gluten-free a great choice for anyone avoiding gluten. Add it to your burger recipe to create filling texture, or instead of meat in your taco or burrito. Quinoa is among the healthiest foods on the planet, delivering phytonutrients that have anti-inflammatory qualities, so keep it in your pantry for any meal that needs a filling grain. Just remember to soak it and rinse before cooking to get rid of any bitter taste.

Protein: 7 grams in ½ cup (canned) Eating beans on the regular might as well be a prerequisite for a plant-based diet. Not only are canned black beans inexpensive, but they also contribute 10% of your daily iron and 25% of your daily fiber to your diet. For less than $1 a can, beans can be the star of tacos, quesadillas, salads, soups, burgers, or dips.

Protein: 6 grams in ⅔ cup (cooked) Chances are you’ve never cooked amaranth. But you should, since this tiny, gluten- free grain is packed with almost 30% of your daily fiber and 20% of your daily iron. Cook it like a traditional grain to yield a soft, porridge-like texture. Many people add amaranth to other a hot breakfast cereal mixture, like oats and quinoa. It also pops like popcorn. Toss it in a pot with some oil and wait for it to pop up into a nutritious snack.

Protein: 5 grams in ⅔ cup If peas were one of your most hated veggies as a kid, it’s time to give them another chance. These green beans are a great low-calorie protein to keep in your freezer. Sure, they don’t always taste great when steamed or microwaved (who wants to eat mushy, overcooked peas?), but they do blend well into a yummy puree that can be slathered on toast. To amp up the flavor, add some lemon juice or mint to your mix before you blend.