Veggies Can Help Build Muscle?

Most of us have probably heard that eating vegetables prevents cancer, but I’m about to give you yet another reason to eat your veggies! Cruciferous vegetables, such as Brussels sprouts, broccoli, dark, leafy greens, cabbage, and cauliflower can actually aid in muscle growth! These veggies contain a compound called DIM (3,3'-diindolylmethane) that regulates levels of estrogen in the body in two major ways. First, it inhibits the aromatase enzyme, which converts testosterone into estrogen. Second, it shifts the body’s production of potent estrogen (16-hydroxy) towards a less potent form (2-hydroxy). When muscle growth and fat loss are the goal, limiting the body’s conversion of testosterone into estrogen is essential. Testosterone is extremely important for muscle growth, while estrogen is often associated with fat storage. So which vegetables should you be eating to reap these benefits? Of all the cruciferous vegetables, Brussels sprouts have some of the highest concentrations of DIM, higher even than that in broccoli and cauliflower combined. Kale, mustard greens, cabbage, and turnips are also high in DIM, but fall slightly below Brussels sprouts.

Sources:

Zeligs, M.A. (1998). Diet and estrogen status: The cruciferous connection. Journal of Medicinal Food, 1(2), 67-82.

Linus Pauling Institute, Oregon State University. (2005). Indole-3-Carbinol. Retrieved from: http://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/indole-3-carbinol#food-sources