- Legumes, nuts and kale can help enhance muscle mass.
- Protein is known to help muscles grow, but it's been unclear whether it must come from specific food sources.
- Scientists have discovered that those who eat legumes, nuts and kale, will have the same strength as a meat-eater.
Protein, the nutrient which plays a crucial role in repairing the wear and tear of tissues also helps body building or muscle building.
Though pulses or legumes, lentils, dairy are good sources of protein, meat, poultry, eggs, organ meat are the best sources and are used by body builders.
‘Swapping meat and eggs for lentils, nuts, cereals, beans and soya could add years to someone's life and substantially reduced death rates.’
A recent study from University of Massachusetts proves that eating legumes, nuts and kale may provide the same strength as meat. Animal-based proteins provide the same effects for maintaining muscle strength.
"High protein diets do benefit most individuals. It can be beneficial to maintaining muscle mass and strength - particularly as we age," said study author Dr Kelsey Mangano.
They investigated 2,986 people about their diets and found that 82 percent of participants were getting the recommended daily amount of protein.
Their diets fell into one of six patterns: fast food and full fat dairy, fish, red meat, chicken, low fat milk, and legumes. Muscle mass, strength and bone density were then assessed to see if dietary patterns had an impact.
Those who consumed the most protein had the most muscle mass and stronger quadriceps, the muscle in front of the thigh were stronger. The most protein was the equivalent of 4oz (126g) for a 70kg - while the lowest was around 2oz (52g).
Someone getting a large amount of protein from red meat was benefiting as much as a person eating just legumes. Mortality from heart disease fell 12 percent, and deaths from all causes fell by 10 percent, Massachusetts General Hospital researchers found.
The results suggested that swapping meat and eggs for lentils, nuts, cereals, beans and soya could add years to someone's life and substantially reduced death rates.