Want strong muscles: K is the key

William Atkins
Friday, 04 April 2008 21:11

Science - Health

A U.S. study has shown that diets rich in potassium (chemical symbol: K) help to maintain muscle integrity. Such potassium-rich diets are commonly found in a wide number of fruits and vegetables.

The study was performed by researchers at the Human Nutrition Research Center on Aging, which is located at Tufts University (Boston, Massachusetts, United States). Bess Dawson-Hughes was the lead researcher in the study that was published in the March issue of American Journal of Clinical Nutrition.

The Dawson-Hughes team studied four hundred men and women who were 65 years of age or older. They were examined over a three year period of time with respect to their intake of calcium and vitamin D.

The researchers wanted to find out the best ways to keep bones strong so that the elderly would not suffer falls, which often leads to broken bones, fractured pelvises, and other disabling injuries.

In association with strong bones, the researchers wanted to see how to keep muscles strong because such strength also helps to prevent such bone problems of older people.

Research had already found that muscles often begin a decline in strength when people are in their 40s, which eventually leads to disabling problems later in life.

What the researchers found was that the amount of muscle mass and the percentage of decline of such mass over time is related to the amount of potassium taken in over a lifetime. The more potassium consumed (with other external factors being the same), the more muscle mass and the less decline in the percentage of muscle mass.

Dawson-Hughes reports in the Science News article “Strong support for a basic diet” (March 19, 2008, page 205) that “… eating the most potassium, the protective effect appears to ‘be enough to offset a good chunk of, if not all of, the age-related decline in muscle that normally occurs.’”

The researchers contend that since potassium is alkaline, diets high in potassium offsets acids in the body, which breaks down muscle mass.

Now, you know, specifically, one reason (out of many) why fruits and vegetables are so good for you when you are young, middle aged, and older in life. 

Fruits and vegetables rich in potassium help to build strong muscles and to keep those muscles strong all throughout your lifetime.