Top 5 Vegetables for Muscle and Strength


For those who like to keep moving and need to remain energized it is very important to have a good diet. Here we will talk about 5 vegetables that are good for muscles and strength. A fundamental vegetable that became very popular worldwide in the last couple of years is Kale. This vegetable has great properties and it is considered a super food, meaning it has a lot more nutrients and therefore benefits than the average vegetable.

© naivsuper -
© naivsuper –


Kale is known to be good for digestion, lowering the risk of heart disease and it maintains strong bones among other things. But its high levels of iron and potassium help give the body energy and maintaining muscles in good shape; potassium is consumed by active people in order to avoid sore muscles and iron in order to have more energy. The iron provided in the kale gives you all the energy you need without the need of consuming a lot of calories, which would be the case when eating a steak, it will also keep you lighter and provide you with a smooth digestion. You can add kale in your morning eggs, soup, salad or even bake them and eat them as chips, it is a very versatile vegetable that can be used in many recipes, you can even make your own recipe and mix it with your favorite meal. There are different types of Kale, giving you options in texture and flavor.


Another great vegetable that goes unnoticed for people who love to exercise and stay strong is yams. Yams are a great source of complex carbohydrates which will keep you strong and energized during a workout. They are rich in Vitamin C, fiber, manganese, and many other nutrients. What’s more, just like kale, yams will prevent muscle cramps since they are rich in potassium. Yams are consumed all around the world and come in a variety of colors and taste, which provides us with alternatives to pick our favorite type of yam or mix things up once in a while.


An additional vegetable great for muscles and also strength is spinach. Spinach is considered special by many because of its substantial iron content, while that remains true, the spinach is actually a great vegetable because of its nitrate content which empowers your muscles and makes them work at their best, enabling you to build more on your target muscles. When we work out a lot of our energy can be lost due to the heat in our bodies, the nitrites found in the spinach balances this loss of energy letting you work out longer and making your muscles work more efficiently. Although many think that kale had dethroned spinach as a super food, it still remains a very important vegetable with many benefits and it will keep you working out for hours.


Beets are also a great source of nitrites, and if you don’t enjoy spinach, then beets are a great alternative to get those amazing nitrites working in your body. One of the best things about beets is that you can juice them and mix them with orange juice or any other fruit you enjoy and make delicious smoothies. They also taste amazing if you roast them, which will bring out all the sweet flavor in them. An additional benefit of the beets is their folate and betaine content, which aid in lowering levels of inflammation in muscles and everywhere else you need them.


Furthermore, a vegetable not many people know about is maca. Maca has wonderful benefits; it grows primarily in Peru and it belongs to the roots family. Aside from being great for women’s reproductive system it also boosts your libido and increases endurance. Maca contains vitamin C, B and E, calcium, zinc, iron, magnesium, phosphorus and amino acids. It provides those who consume it with plenty of energy, it can even help you peak in your performance and it is specially recommended for those who have anemia. You can find maca in organic stores mostly sold in a powder form, which you can add to a smoothie, juice or soup. It is better consumed without heating it up too much since it may loose its nutrients. Maca has a nutty flavor, which can be strong for some, thus it is recommended to be taken in small quantities first; if the flavor is still too strong you can also find maca sold in supplements.


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