Healthy muscles if the diet is rich in resveratrol, a powerful antioxidant found in grapes, peanuts and blueberries. This is what emerges from a very recent scientific article that appeared in Nutrients magazine thanks to the work of an Italian team from the universities of Trieste and Padua (Toniolo et al, Nutrients, 2023).
The synergy that allows muscles to work
Muscles allow movement. Try to think, even the smallest action like bringing a cup of tea to your mouth while you're reading this article, turning your head or taking a step happens thanks to your muscles. This functionality is made possible by the synergy of various components, such as muscle fibers, neurons with their endings, tendons and blood vessels. Some substances ingested with food can bring benefits to all these components in order to obtain, as a final result, an improvement in the structure, function and performance of the muscles. Among these substances, it seems that we must include resveratrol! But let's try to understand better.
How resveratrol protects muscles
Based on the research we're talking about today, resveratrol benefits all the components that participate in muscle activation and movement. First, resveratrol protects muscle fibers from free radical damage. Not only that, resveratrol makes the muscle fibers more resistant to fatigue and improves the use of glucose by the muscles, thus making it possible to supply energy to the cells of the muscle tissue and at the same time reduce the values of insulin and sugars circulating in the blood, with an antidiabetic action. It is noteworthy that this antioxidant is also able to inhibit the degeneration of proteins, thus protecting the muscles and hindering the loss of muscle mass, which can occur with age. But the benefits of resveratrol certainly don't stop there. In fact, resveratrol, as anticipated, also protects the connection between neurons and muscles, which often tends to weaken with age, and improves coordination. Resveratrol then acts on the connective tissue and tendons, reducing free radicals and inflammation and stimulating the production of collagen. which makes these structures more flexible and strong. Finally, resveratrol improves blood circulation to the muscles.
Conclusions and food sources of resveratrol
Resveratrol is therefore a candidate to become a powerful ally for muscle health, at any age, but also during ageing, which is when the risk of sarcopenia, namely the loss of muscle mass, is highest. According to the article reported here, resveratrol acts by mimicking the beneficial effects of exercising and, to maximize its action, its intake should be accompanied by a good walk and moderate exercise. At present, studies do not indicate the optimal dose of resveratrol for humans but certainly, waiting for science to take its course, we can include in our healthy and balanced diet foods rich in resveratrol. Resveratrol is contained in grape skins, especially black ones, blueberries and peanuts. Grape season starts soon, blueberries can be found frozen all year round and peanuts, well, they're so delicious, we don't even need to say anything else. Nutrition of muscle health is really tasty and cheerful!