Is it possible to increase your muscle mass by eating green vegetables?

A recent study published in The Journal of Nutrition revealed that green vegetables have the potential to help us gain muscle mass. Here we explain how they work. 

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Want to gain some muscles? Put green vegetables on your plate! A recent study has shown that arugula, broccoli, endive, cabbage, lettuce and spinach promote muscle mass gain. 

To reach such conclusion, a group of experts analyzed medical data from a survey on obesity, diabetes and cardiovascular health, conducted on nearly 4,000 participants over a 12-year period. They then noticed that people who ate green vegetables daily (portions of 80 g to 100 g per day) had greater muscle strength than people who did not include these foods in their menus.

Nitrates stimulate muscle growth:

It is thanks to natural nitrates (NO3-) that green vegetables, especially leafy vegetables, act on the development of muscle mass. In addition to regular physical activity, a higher daily intake of nitrates, mainly of vegetable origin, helps to promote muscle strength in both men and women. 

Remember that abundant consumption of vegetables is also associated with a lower risk of developing cardiovascular disease and cancer, an effect attributed to their high antioxidant content.  In addition, to help you reach your goal of increasing your muscle mass, an adequate intake of protein and potassium is also important.