Your mother was right - eat your fruits and vegetables!

Eating fruits and vegetables can keep you healthy AND fit, according to a study conducted at Tufts University. In this study, people who had high intakes of foods rich in potassium, such as fruit and vegetables, had an associated higher percent of lean body mass. After collecting data from 384 healthy men and women over the age of 65, researchers found that higher potassium intake, a measure of alkalinity, was significantly and positively associated with percent of lean body mass, or muscle, but not with fat tissue. Fruits and vegetables were the two major sources of potassium in the study participants, followed by grains, dairy and eggs. The association between potassium and lean body mass, but not fat tissue, suggests a protective effect of potassium intake on preserving lean body mass. The results from the Tufts study suggest that diets high in potassium, found primarily in fruits and vegetables, are able to conserve lean body mass by relieving the acidic response that occurs with the consumption of a typical American diet that is rich in protein, cereal grains, dairy, beverages and sweets. So, eating fruits and vegetables rich in potassium can help you to stay fit by preserving muscle. Rich sources of potassium include most beans, potatoes in skin, spinach, artichokes, broccoli, carrots, Brussels sprouts, tomatoes and most fruit, especially dried.

Sue Gabriel, MSc, CSCS
Sport and Wellness Nutritionist
USA Cycling Certified Coach
ACE Lifestyle & Weight Management Consultant

Sources: American Journal of Clinical Nutrition 2008; 87:662-665; Journal of Clinical Endocrinology and Metabolism 1997; 82:254-259