Nitric oxide (NO) is a molecule produced by the body that plays a crucial role in various physiological functions. It acts as a vasodilator, relaxing and widening blood vessels, which improves blood flow and helps regulate blood pressure. Additionally, NO is involved in immune response, neurotransmission, and oxygen transport. Its benefits include enhancing cardiovascular health, promoting exercise performance by increasing blood flow to muscles and supporting overall immune function. Nitric oxide also contributes to improving sexual performance in men by increasing blood flow to sexual organs.
Here are 10 best nitric oxide rich foods
1. Beetroot
Beetroot is rich in nitrate, which, upon absorption, converts into nitric oxide in the body. A study involving 38 adults revealed a 21% increase in nitric oxide levels just 45 minutes after consuming beetroot juice (1).
Another study found that drinking 3.4 ounces (100ml) of beetroot juice significantly elevated nitric oxide levels in both men and women. Due to its abundant nitrate content, beets offer health benefits such as enhanced physical performance, improved cognitive function, and lowered blood pressure.
Beets are foods high in nitric oxide which can be easily incorporated in your daily diet. It can mix well in your salad, vegetables or as a slide along with rice. Beet juice is an excellent pre-workout drink to boost your exercise performance.
2. Meat
Poultry and seafood serve as excellent dietary sources of coenzyme Q10 (CoQ10), a crucial compound for maintaining nitric oxide levels in the body. On average, a typical diet is estimated to contain 3-6 mg of CoQ10, with meats and poultry contributing approximately 64% to this intake (2).
CoQ10 is most abundantly found in animal organs, fatty fish, and various meats like beef, chicken, and pork. Ensuring sufficient CoQ10 in your daily nutrition not only helps preserve nitric oxide but also enhances athletic performance, prevents migraines, and supports heart health.
3. Dark Chocolate
Dark Chocolate is also foods that increase nitric oxide. Dark chocolate is rich in flavanols, a natural compound with numerous health benefits. Studies indicate that cocoa flavanols play a role in effectively regulating nitric oxide levels in the body, promoting cardiovascular well-being, and protecting cells from oxidative damage.
In a 15-day trial involving 16 individuals, regular intake of 30 grams of dark chocolate resulted in an increase of nitric oxide levels in the bloodstream. Additionally, participants observed reductions in both systolic and diastolic blood pressure readings, representing the upper and lower values in blood pressure measurements (3).
4. Garlic
Garlic is one of the top nitric oxide foods. It helps to activate nitric oxide synthase – the enzyme that aids in the conversion of nitric oxide from the amino acid L-arginine. One study found that aged garlic extracts helped people maximise the amount of nitric oxide that can be absorbed by the body. Garlic not only elevates nitric oxide levels in the body but also has positive health effects, including reducing blood pressure and enhancing exercise tolerance. Garlic is a common ingredient in Indian foods. Make sure you add garlic in your vegetables, dal or Khichadi to improve your nitric oxide production.
5. Citrus fruits
Citrus fruits like oranges, lemons, and grapefruits serve as rich sources of vitamin C, essential for overall health. Vitamin C enhances blood nitric oxide levels by improving bioavailability and absorption in the body. Research indicates that this vitamin also boosts nitric oxide synthase, a crucial enzyme in nitric oxide production (4).
Consistent intake of citrus fruits contributes to improved immunity, lowered blood pressure, enhanced cognitive function, and a reduced risk of heart disease. Consuming citrus food to get natural vitamin C rather than consuming synthetic ascorbic acid.
6. Leafy Greens
Green leafy vegetables such as spinach, arugula, cabbage, and kale are rich in nitrates, which the body converts into nitric oxide upon consumption. According to a scientific review, consistent consumption of nitrate-rich foods like these greens supports the maintenance of sufficient nitric oxide levels in both blood and body tissues.
Leafy green vegetables are versatile and can be incorporated into your diet easily. They can be part of your breakfast, lunch, snacks and dinner. They can be prepared in multiple ways steaming, Sautéing, grilling and stir fry.
7. Pomegranate
Pomegranates are rich in antioxidants, protect body cells from damage and maintain optimal nitric oxide levels in the bloodstream. In fact, pomegranate juice has a positive effect on preserving nitric oxide levels from oxidative damage, while increasing their performance.
Research indicates that the antioxidants in pomegranates enhance blood circulation, offering benefits for individuals undergoing treatment for advanced conditions like high blood pressure and erectile dysfunction.
8. Fatty Fish
Fatty fish, such as salmon and mackerel, contain omega-3 fatty acids which have been linked to improved endothelial function and increased nitric oxide production. Therefore, including fatty fish in your diet may contribute to nitric oxide boosting.
9. Nuts and Seeds
Many nuts contain high levels of arginine, an amino acid crucial for the body’s nitric oxide production. Recent research suggests that incorporating arginine-rich nuts into the daily diet can lead to a significant rise in blood nitric oxide levels within a mere two weeks.
One study of 2,771 people found that a higher intake of arginine-rich foods was associated with higher levels of nitric oxide in the blood (5). Nuts can be consumed as a healthy snack between lunch and dinner. They can be easily added to your protein shake and smoothies. Apart from nitric oxide, nuts are also a good source of protein.
10. Watermelon
Watermelon is a food that increases nitric oxide. It is the best source of citrulline, an amino acid that’s converted to arginine and, ultimately, nitric oxide in your body. A small study revealed that citrulline supplements effectively triggered nitric oxide synthesis within a few hours.
Another study of eight men showed that drinking 300 ml of watermelon juice for two weeks led to significant improvements in nitric oxide bioavailability (6). Watermelon juice is one of the best ways to increase your nitric oxide production in the body.
11. Berries
Berries, particularly blueberries and cranberries, are rich in antioxidants, including flavonoids. These compounds have been associated with improved nitric oxide production, contributing to better blood flow and cardiovascular health.
12. Red Wine
Red wine may contribute to nitric oxide production. It contains polyphenols, particularly resveratrol, which has been linked to increased nitric oxide levels. One study found that treating cells with red wine increased levels of nitric oxide synthase, an enzyme involved in producing nitric oxide (7).
However, moderation is key, as excessive alcohol consumption can have adverse health effects. Enjoying red wine in moderation may offer potential benefits for cardiovascular health through its influence on nitric oxide.
Conclusion
Nitric oxide plays a vital role in diverse health aspects such as blood pressure control, athletic performance, and cognitive function. Making some dietary substitutions provides a convenient and efficient means of naturally increasing nitric oxide levels. Prioritizing a diet rich in fruits, vegetables, nuts, seeds, and wholesome protein sources optimizes nitric oxide levels, simultaneously enhancing overall well-being.
FAQs
1. What is the fastest way to increase nitric oxide?
The fastest way to increase nitric oxide levels in the body is through dietary sources rich in nitrate, such as leafy greens, beets, and beetroot juice, and exercise.
2. Which food has the highest nitric oxide?
Beetroot and beetroot juice are among the foods richest in nitric oxide due to their high nitrate content, which the body can convert into nitric oxide.
3. What drinks are high in nitric oxide?
Beetroot juice is one of the highest drinks in nitric oxide due to its high nitrate content, which can be converted into nitric oxide in the body.
4. What fruit is high in nitric oxide?
Fruits rich in vitamin C like orange, lemon and grapefruit are high in nitric oxide
5. What is the most powerful nitric oxide booster?
Supplement with L-Arginine and L-Citrulline are the most powerful nitric oxide boosters.
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