What re tthe benefits of spinach for muscles? Can eating this type of vegetable actually support your muscles and make them stronger? Important information awaits you in this article.
What results have the studies shown?
Although some believe that spinach may be an ideal food for strengthening muscles, the available scientific evidence about the benefits of spinach for muscles is few, not to mention that its results are mixed, for example:
1. Study 1: Positive results, but
During a study that examined the benefits of ecdysterone in spinach and its effect on muscles, it was found that taking ecdysterone supplements may help:
Increase muscle mass.
Improve athletic performance.
So ecdysterone, a phytosteroid, may help strengthen muscles and enhance athletic performance, but it can be difficult to reap these benefits by including spinach in your diet.
To get the same dose of ecdysteroneecdysterone as the supplements given to the study participants, you may have to eat excessive amounts of spinach per day for several weeks in a row, and this could be up to 4 kilograms, which is not a healthy amount and may not be possible to eat.
2. Study Two: Positive Results
According to the results of another study, eating spinach may benefit muscle functions and strength, which may reduce the chances of falling and exposure to fractures, as spinach contains nitrates, and this substance may help strengthen the lower limbs.
Nitrate is a substance that the body converts into nitrogen monoxide (Nitric oxide), which may enhance the efficient delivery of oxygen to the muscles, especially during exercise, which may help to strengthen the muscles and promote their recovery.
3. Study Three: Negative results
According to a third study, taking red spinach supplements specifically had no effect on muscle health or athletic performance.
What are the benefits of spinach for muscles specifically?
In addition to nitrates and ecdysterone, which may strengthen muscles, spinach contains many other nutrients that may help improve muscle health, as these nutrients may help:
1. Reducing muscle fatigue
Eating spinach may help relieve muscle fatigue and fatigue, which may help to strengthen them, especially since spinach is rich in nutrients that may help improve the ability to sleep, such as: zinc, magnesium, and good sleep may help speed up the recovery and healing of body tissues in general. Including muscle tissue.
2. Build and strengthen muscles
One of the potential benefits of spinach for muscles is that eating it may help stimulate the building of muscle tissue, especially since spinach leaves:
Contains natural compounds that may stimulate collagen formation.
It is rich in iron, which is important for the manufacture of hemoglobin, and hemoglobin may help improve oxygen delivery to muscle tissue, which may help strengthen and build muscle.
Rich in magnesium important for muscle growth, magnesium may help support carbohydrate metabolism and boost testosterone levels.
They contain a special antioxidant, Factor C0-Q10, which may help strengthen muscles throughout the body, especially the heart muscle.
3. Resist muscle spasms
Magnesium works hand in hand with some other body minerals, such as: potassium and sodium, to maintain the regularity of muscle contractions, in addition to maintaining the regularity of neuromuscular signals important for muscle control, so magnesium deficiency can lead to imbalance that may appear in the form of pain and muscle spasms.
Here the potential muscle benefits of spinach emerge. Spinach is one of the best sources of magnesium, so eating it can help protect you from muscle spasms that may arise from magnesium deficiency.
4. Spinach Benefits for Other Muscles
Spinach may also have many other benefits for muscles, such as:
Resistance to muscular dystrophy, spinach is rich in vitamin E, the deficiency of which may trigger this disease.
Providing muscles with some important minerals to maintain their health and regular functions, such as: potassium and calcium.
How can you reap the benefits of spinach for muscles?
Here are some suggested recipes:
1. Snack
Saute a little fresh spinach with garlic, onion and olive oil over a low heat, for a light and nutritious dish.
2. A nutritious smoothie
Puree frozen spinach leaves in a food processor with some other ingredients, such as: banana, pineapple, yoghurt, and chia seeds.
3. Hot soup
Spinach leaves are cooked in chicken broth, with the addition of other ingredients to the soup, such as: onions, garlic, and potatoes, then mash the ingredients in the food processor after they are cooked.
4. A nutritious salad
Fresh spinach leaves are added to the following ingredients for a nutritious salad dish: feta cheese, red onions, and apples.
Spinach side effects
After we touched on the potential benefits of spinach for muscles, we should mention the potential damages of spinach as well, and these are the most prominent of them:
Health complications for people with kidney disease, spinach is rich in substances that may not suit their condition and may worsen it, such as potassium and oxalates.
Neurological problems, such as tremors and convulsions.
Problems with the circulatory system, such as: weak pulse, low blood pressure.
Problems in the gut, such as: diarrhea, gas, cramps, abdominal pain, and vomiting.
Other complications, such as: adverse reactions to blood thinners, exacerbation of gouty arthritis, fever, and allergy.
Therefore, it is preferable to eat spinach in moderation, and it is preferable to consult a doctor about the permissible portion, especially if the person has certain diseases or is taking special medications such as blood thinners.
