Making a few simple swaps in your diet can be an easy and effective way to increase your levels of nitric oxide naturally. The Bottom Line On Nitric Oxide Foods. One small study found that citrulline supplements helped stimulate nitric oxide synthesis after just a few hours but noted that it may take longer to see positive effects on health (48). One of the best NO supplements may be beetroot … All rights reserved. Vitamin C is also a co-factor in reducing dietary nitrite to nitric oxide. Higher consumption of arginine-rich foods leads to higher levels of nitric oxide in the blood. Dr. Nathan Bryan talks about which foods are best and which ones to avoid The enzyme nitric oxide synthase (NOS) produces nitric oxide from the amino acid L-Arginine. Vegetable and fruit-based dietary nitrates serve as important raw materials the body uses to generate the signaling molecule, nitric oxide (NO). The top nitric oxide supplements don’t actually contain nitric oxide, but they do contain ingredients that are known nitric oxide boosters. For example, one study in 2,771 people showed that a higher intake of arginine-rich foods was associated with higher levels of nitric oxide in the blood (42). You can take a supplement, like AI Wellness Stage-2 PRFM™, that is designed to support your body’s natural ability to produce nitric oxide. Another great, leafy source of nitrates is mustard greens. Avoid tinned vegetables as they are often high in salt, but canned vegetables are better than no vegetables. Nitric oxide is a molecule that helps dilate blood vessels (called vasodilation; cold temperatures cause vasoconstriction) to allow greater blood flow. Spring greens contain 188mg per 100g and butter-leaf lettuce contains 200mg per 100g. If you want to get your nitrates as a main dish instead of as a side, eggplant is a respectable source of nitrates. The good news is that these vegetables also contain other nutrients that you need, anyway, such as fiber, potassium, amino acids and vitamin C. These vegetables can be eaten fresh, cooked without sauces or cooked from frozen. Beets are very rich in nitrates, which your body quickly turns into NO. Garlic can boost nitric oxide levels by activating nitric oxide synthase, the enzyme that aids in the conversion of nitric oxide from the amino acid L-arginine (10). In fact, it’s estimated that the average diet contains between 3–6 mg of CoQ10, with meat and poultry supplying about 64% of the total intake (16, 17). You can appreciate that, next time you’re eating some nice fatty fish or a big juicy steak! Well, this is … One test-tube study showed that pomegranate juice was effective in protecting nitric oxide from oxidative damage while also increasing its activity (38). Beets and beetroot juice are rich sources of nitrate, a building block of nitric oxide that may also help control blood pressure. Nitric Oxide Food Chart – My Top 5 Recommendations Citrus Fruits The logic with this is that citrus fruits contain high amounts of vitamin c, the vitamin c has been proven to keep your nitric oxide molecules from getting damaged from a thing called free radicals in the blood. How to Increase Nitric Oxide with Food. Spinach in particular has an abundance of nitrates that are easily available for your body to use on consumption. Here's a detailed look at SuperBeets and its…. Other foods that help with the production of nitric oxide are those that contain L-arginine. The same vegetable that makes bread a thousand times better is also a natural way to kickstart N.O production. Your body needs to make nitric oxide out of component parts, which include vitamin C and nitrates. These foods include beets, leafy greens like arugula, endive, leeks, parsley, broccoli and fennel. boost: Garlic. 5 Ways Nitric Oxide Supplements Boost Your Health and Performance, What You Should Know About L-Arginine, Nitric Oxide, and Bipolar Disorder, Debra Sullivan, Ph.D., MSN, R.N., CNE, COI. Beets are one of the best foods that you can eat if you want to boost your NO production. Eating plenty of fruits, vegetables, nuts, seeds and healthy protein foods can optimize nitric oxide levels while also promoting better overall health in the process. Are Nitrates and Nitrites in Foods Harmful? Because of its rich content of nitric-oxide-boosting flavanols, dark chocolate has been associated with improved blood flow, enhanced brain function and a lower risk of heart disease, too (23, 24, 25). 7. Healthline Media does not provide medical advice, diagnosis, or treatment. Without further ado let’s get into nitric oxide boosting food. These flavorful greens have between 70 and 95 milligrams of nitrate per hundred-gram serving, making them one of the most consistent vegetable sources of nitrates. Switching up your diet is one of the best and most effective ways to naturally boost levels of this important molecule. Find out what the research says about beet juice for the treatment of erectile dysfunction (ED). These foods include beets, leafy greens like arugula, endive, leeks, parsley, broccoli and fennel. If you prefer your vegetables in root form, then carrots can give you the nitrates you need. Interestingly, some studies have found that drinking red wine could also increase levels of nitric oxide. Below is my Nitric Oxide Food Chart of food which will help with your Nitric oxide production. While arugula may not be particularly nutrient dense in the traditional sense, at 480 mg per 100 grams, this vegetable easily earns its place as the most nitrate dense food on this list. boost: Garlic. Foods high in nitric oxide. Out of any plant that’s commonly eaten, spinach has the most impressive nitrate content. Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT. A hundred gram serving of broccoli contains about 39.5 milligrams of nitrates that can be converted into nitric oxide. These are the best foods with nitric oxide or, more likely, high levels of nitrates. The American Journal of Clinical Nutrition: “Food sources of nitrates and nitrites: the physiologic context for potential health benefits.”, British Journal of Clinical Pharmacology: “Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate‐nitrite‐nitric oxide pathway.”, Circulation Research: “Long-Term Vitamin C Treatment Increases Vascular Tetrahydrobiopterin Levels and Nitric Oxide Synthase Activity.”, Current Medical Research Opinion: “Potent activation of nitric oxide synthase by garlic: a basis for its therapeutic applications.”, Hypertension: “Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study.”, International Journal of Sport Nutrition and Exercise Metabolism: “The effect of nitrate supplementation on exercise performance in healthy individuals: a systematic review and meta-analysis.”, Nature Immunology: “Nitric oxide and the immune response.”, Nitric Oxide: Biology and Chemistry: “Does vitamin C enhance nitric oxide bioavailability in a tetrahydrobiopterin-dependent manner? This impacts a number of body systems, including: Immune system #5: Leafy Greens Nitric Oxide Foods Leafy green veggies like spinach, arugula, kale, and cabbage are full of nitrates. In the human body, nitric oxide is made through two different pathways, using different building blocks. Studies show that getting enough CoQ10 in your diet not only preserves nitric oxide but can also help improve athletic performance, prevent migraines and promote heart health (18, 19, 20). It’s also a good source of vitamin C which is a potent antioxidant to help protect nitric oxide against free radical damage. One uses the amino acids arginine and citrulline, and the other uses nitrates, which are found in the soil and in many plant foods. We give you the rundown of why it's good for you and how to boost your levels naturally through these top nitric oxide foods. Arugula. Nitrates are natural chemicals that your body changes into nitric oxide. Here are the 10 best foods to boost your nitric oxide levels. Beets are listed right after “normal servings” of … This is a dark leafy green that has naturally occurring nitrates in it. It helps blood vessels dilate to promote proper blood flow and may provide various health benefits, including improved exercise performance, lower blood pressure and better brain function (1, 2, 3, 4). Vitamin C can enhance levels of nitric oxide by increasing its bioavailability and maximizing its absorption in the body (32). Your body uses nitric oxide to help regulate a number of functions, even though it is technically a free radical. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Oranges, lemons, limes, and grapefruit are high in vitamin C, which increases the bioavailability of nitric oxide and maximizes its absorption. All rights reserved. Watermelon is one of the best sources of citrulline, an amino acid that’s converted to arginine and, ultimately, nitric oxide in your body. Some research suggests an increase in nitric oxide level by including nuts and seeds in your diet. Cabbage and carrots are excellent sources of nitrates. Undoubtedly, the effects are the result of arginine present in nitric oxide food. 25 Nitric Oxide Foods Ranked 1: Arugula. The good news is there are ways to maintain healthy nitric oxide levels through wise lifestyle choices. Broccoli comes in a little lower than leafier vegetables, but it still holds its own when it comes to nitrate content. Nitric oxide is a compound that’s made by your body. The following foods have been scientifically proven to give you that N.O. Beets. Pomegranates are another amazing nitric oxide-boosting food, thanks to the fact that they help the body to convert nitrates into nitric oxide. It can provide between 25 and 42 milligrams of nitrates per hundred-gram serving. Some research suggests that including arginine from foods like nuts and seeds in your diet can help increase nitric oxide levels in your body. For example, garlic seems to be a potent method for improving your body’s manufacturing process for nitric oxide, helping your body more effectively use the nitrate it has. Adding more nitrate to your diet may help boost your nitric oxide levels and improve your exercise performance. Studies have shown that beet juice, for instance, can help lower elevated blood pressure, which has been attributed to the ability of its nitrates to boost nitric oxide. They are extremely high in nitrates. Spinach, spring greens, butter leaf lettuce, kale, and cabbage are the other five. Nitrate quantities can … Nitric Oxide vs Nitrous Oxide; Food that increase Nitric Oxide Production; Foods that increase Vasoconstriction; What is Blood. What’s more, participants experienced decreases in both systolic and diastolic blood pressure levels — the top and bottom number of the blood pressure reading (22). When it comes to nitrate content, arugula actually has more nitrates than any other vegetable. So, when you’re eating beets, you’re essentially eating nitric oxide! Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. This is a dark leafy green that has naturally occurring nitrates in it. How Long Will Nitric Oxide Foods Provide a Benefit? Vegetables, for example, can be rich in nitrates. Fortunately, it can be produced in the body through consuming nitric oxide foods that can supply the essential ingredients required for NO production.. Are L-Citrulline Supplements a Safe Treatment for Erectile Dysfunction? The healthiest (and most concentrated) sources of dietary nitrate tend to be vegetables, particularly leafy greens. Both human and animal studies indicate that garlic’s ability to increase nitric oxide levels may have a beneficial effect on health and can help lower blood pressure and improve exercise tolerance (13, 14). Green leafy vegetables are great sources of nitric oxide. SuperBeets Review: Powerful Powder or Fad? Vitamin C can enhance levels of nitric oxide by increasing its bio-availability as well as maximizing its absorption. Is Beet Juice a Natural Treatment for Erectile Dysfunction (ED)? Human and animal studies have found that antioxidant-rich pomegranate can improve blood flow, which may be especially beneficial in treating conditions like high blood pressure and erectile dysfunction (40, 41). Another test-tube study had similar findings, reporting that certain compounds found in red wine enhanced nitric oxide synthase and increased the release of nitric oxide from the cells that line the blood vessels (53). Since nitrates can be converted into healthy nitric oxide, eating foods high in natural nitrates can help you improve your nitric oxide levels simply and easily. If you’re getting enough nitrates in your diet, you can boost nitric oxide in other ways, as well. Consuming Nitric Oxide foods on a daily basis will benefit you more in the long run than it would if you were simply consuming them every so often. L-arginine and nitric oxide may be linked to bipolar disorder, but research about this topic is limited. The good news is there are ways to maintain healthy nitric oxide levels through wise lifestyle choices. This article reviews the top 5 ways to increase your…. For example, garlic seems to be a potent method for improving your body’s manufacturing process for nitric oxide, helping your body more effectively use the nitrate it has. 9 Food to Boost Nitric Oxide 1. Nitric oxide (NO) is shown to play a major role in kidney functioning, reducing blood pressure and building muscle. This amino acid is found in grains, fish and meats. Like many vitamins, minerals and chemical compounds in the body, there is a supplement form of nitric oxide that can be found in most health food stores. Foods high in nitric oxide really are foods that are high in nitrates, which boost NO production. It’s 70% protein by weight, and that includes the amino acid L-arginine, which your body uses … Depending on its growing conditions, a head of bok choy can contain anywhere from 103 to 309 milligrams of nitrates per hundred grams of vegetable matter. 5 Ways to Increase Nitric Oxide Naturally. Nitric Oxide Boosting Foods. For mild cases of erectile dysfunction (ED), the amino acid supplement L-citrulline may be a possible treatment. Pomegranate is loaded with potent antioxidants that can protect your cells against damage and preserve nitric oxide. The best way to boost levels of this gaseous molecule in the body? Vitamin C from any source raises levels of nitric oxide synthase, the enzyme that converts L-arginine into nitric oxide. It might just be through eating nitric oxide-rich foods (or, more specifically, nitrate-rich foods). Some vegetables contain most of the daily recommended dose for nitric oxide. Other research has found that consuming high-nitrate leafy greens may also be associated with a reduced risk of heart disease and cognitive decline (29, 30). Vegetables-notably beets and leafy greens-contain nitrates, which can be converted in the body to nitrites and then to nitric oxide. The logic with this is that citrus fruits contain high amounts of vitamin c, the vitamin c has been proven to keep your nitric oxide molecules from getting damaged from a thing called free radicals in the blood. Maintaining optimal levels of nitric oxide in your body is essential for your overall health. These foods include: For example, they’re all a source of CoQ10, which is an important nutrient to raise your nitric oxide levels. Similarly to garlic, citrus fruits seem to help your body make the most of the nitric oxide it can already produce. Another small study found that supplementing with arginine increased levels of nitric oxide after just two weeks (43). You'll get a number of health benefits. One study even showed that eating a nitrate-rich meal containing spinach increased salivary nitrate levels eightfold and significantly decreased systolic blood pressure (the top number) (28). Are there nitric oxide foods, and if so, what are they? By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Coronavirus in Context: Interviews With Experts, Sign Up to Receive Our Free Coroanvirus Newsletter, Becoming a Vegetarian: Foods to Choose From. Nitric Oxide Foods That Help Increase Nitric Oxide Production. Nitric Oxide Food Chart – My Top 5 Recommendations Citrus Fruits. They also contain antioxidants that protect nitric oxide, reducing oxidative destruction and enhancing the biological actions of the nitric oxide. Citrus fruits like oranges, lemons, limes and grapefruit are all excellent sources of vitamin C, an important water-soluble vitamin that plays a central role in health (31). The superfood algae spirulina is full of vitamins and minerals, cell-protective chlorophyll and can improve nitric oxide levels. Here are 5 benefits of nitric oxide supplements for health and performance. Nitric oxide is a vital molecule produced in your body that impacts many aspects of health. This can improve your blood pressure and therefore your heart health. Foods high in dietary nitrate include leafy greens, dark chocolate, beets, citrus fruits, watermelon, and pomegranates. 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