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January 25, 2022 • Healthy Eating & Nutrition

Eat More Greens for Greater Muscle Strength

Eat More Greens for Greater Muscle Strength

Boost muscle strength by including more dark leafy greens in your diet.

In a study that followed the diets and physical status of about 3,800 men and women over a 12-year period, those consuming the most dietary nitrate, a compound abundant in dark leafy greens, exhibited significantly greater strength of the lower extremities relative to those consuming the least.

These findings stood up regardless of the amount of physical activity the subjects engaged in—more greens, greater muscular strength. Dietary nitrates boost the production of nitric oxide in the body. Nitric oxide is the body’s universal artery and dramatically boosts blood flow

Knowing that healthy muscle function requires robust blood flow, these findings are not surprising. Take home message: eat your dark leafy greens – think collards, kale, spinach, Swiss chard, turnip greens and beet greens for a leaner and stronger YOU. Daily is best!

Lastly, feel free to pass this video on to your friends and loved ones because one of  the greatest gifts we can give is the gift of better health.

Dr. Ann’s Cure-All Kale Salad

Serves 8-10

When I feel like I am coming down with something, this is my go-to cure-all. I eat the entire bowl in 2 different sittings on day 1 of feeling under the weather. It ALWAYS helps me.


  • About 16 cups fresh kale, stemmed and torn into bite-sized pieces or chopped as desired
  • 1 entire head of garlic cloves peeled and freshly chopped
  • 1 3-inch piece of fresh ginger root, finely chopped or grated
  • 1 tbsp extra virgin olive oil
  • 2 tbsp toasted sesame oil
  • Juice of 1 lemon
  • 1.5 tbsp low sodium soy sauce
  • 2 tsp honey
  • 12 oz jar of roasted red bell peppers


Put the kale into a large salad bowl. Whisk all of the dressing ingredients (everything but the roasted red peppers) together in a small bowl. Pour the dressing over the kale and then take both of your “clean hands” and firmly massage the kale about 2 minutes or until the leaves begin to soften. Add the roasted red peppers and toss to mix them evenly. Sprinkle with toasted sesame seeds if desired.

Go Eat More Greens for Greater Muscle Strength!

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