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People are discovering the advantages of nitric oxide and we are HERE for it. I have mentioned this topic in my fantastic Beet smoothie recipe, but today we are focusing a whole blog post on this topic. The recent interest in nitric oxide is driving demand for what people call “nitric oxide-rich foods”.
Nitric oxide is a chemical compound that our body can form on its own (endogenously) or we can get it from dietary sources (exogenously). Foods that can help form nitric oxide in our bodies are actually rich in Nitrates and Nitrites, which then get converted to nitric oxide. In order to boost your nitric oxide levels, you are actually looking for Nitrate/Nitrite-rich foods. These foods are some of my favorites! We are talking about foods like watermelon, dark chocolate, and of course, beets! This article is meant to clarify why there is such an interest in nitric oxide and what are practical ways you can incorporate it into your diet.
What Is Nitric Oxide, and What Does It Do?
Let’s get into it. Nitric oxide is a molecule that carries messages between cells. Nitric oxide is a potent vasodilator (1), meaning it aids in widening blood vessels. You have probably heard your doctor or a healthcare professional talk about the dangers of high blood pressure. This becomes even more important as we age because blood vessels stiffen with aging, and this may exacerbate or cause increased blood pressure (2). An increase in nitric oxide in the blood can lead to certain benefits, including:
- lowering of blood pressure levels by relaxing the walls of arteries and veins (1)
- aiding in muscle contraction (3)
- help maintain a good balance of calcium and glucose in the body (4,5)
- improving circulation through nitrates (6)
- helps with erectile dysfunction because it widens your blood vessels allowing more blood flow into these areas (in case this is of specific interest to anyone) (7)
How Does the Body Form Nitric Oxide?
Nitric oxide is a compound that is formed in the body, therefore sources that aid in the formation of nitric oxide are rich in nitrates and nitrites. Dark green leafy vegetables, like kale, are rich sources of nitrate. In the body, nitrate turns into nitrite when digested and then gets converted further down into nitric oxide as needed by the body. The newly formed nitric oxide is then able to keep the arteries and veins dilated, which helps move more oxygen-rich blood through them (1,6).
Fun fact about the formation of nitric oxide — bacteria in your mouth can help convert dietary nitrate into nitrite (8). Once the nitrite compound passes from your mouth into your stomach, the acid present there can further help convert nitrite into nitric oxide. Your body is also smart enough to store nitrate and nitrite in your muscles for when it needs to form nitric oxide later. Have you ever seen how squirrels store nuts in their cute bulging cheeks? Your body does the same in order to have nitric oxide for a rainy day! (maybe not specifically for a rainy day, but you get my point).
Who Could Benefit From a Diet Rich in Nitrates?
A diet rich in nitrate can be beneficial for people who are chronically fatigued, have high blood pressure, or those with cardiovascular conditions. In addition, studies have shown that nitrates reduce both chronic and acute inflammation by targeting specific white blood cells involved in immune function (9). Consuming a diet rich in nitrates can help regulate immune functions like tumor cell resistance and protection against autoimmune diseases such as rheumatoid arthritis (9).
A diet rich in nitrates can also be incredibly beneficial for athletes (10). The role that nitric oxide plays in muscle contraction can help improve athletic performance as well as aid in the recovery process by regulating calcium and blood pressure (1,4,10). Even if you’re not an athlete, but you are physically active, nitric oxide can still be your best friend to help you get through those cardio workouts. I’ve been doing the Popsugar cardio workouts with the help of Raneir Pollard and Jeanette Jenkins. They are my favorite workouts but I should warn you, my face looks like a wet tomato afterwards and yours might too! You know I drink my beet smoothies those days.
What foods boost Nitric Oxide levels?
1. Beets –
Yeah, you knew this was going to be number one on my list. The nitrates in beets come from natural soil bacteria that produce nitrogen-containing compounds when breaking down organic matter in the earth – a process called nitrification. Beets have been shown to increase blood flow by up to 28%. (11)(AY-YO!)
2. Garlic –
You thought your garlic bread or garlic-rich sauces were bad for you? Think again! Garlic, unlike some other foods mentioned in this list, works in a different way to boost nitric oxide production. Garlic activates the enzyme involved in the production of nitric oxide within the body (endogenously) with the help of arginine (12).
3. Dark Chocolate –
Dark chocolate makes the perfect addition to our food list. Dark chocolate contains cocoa beans, which are naturally high in nitrates because they are grown under low oxygen conditions. Studies have shown that people who consume dark chocolate or cocoa-rich foods have increased levels of nitric oxide circulating in the blood (13). Interestingly, dark chocolate contains antioxidants known as catechins that work synergistically with nitric-oxide boosting foods and therefore aid in improving cardiovascular function.
4. Leafy Greens –
If you’re my client, you know how much I celebrate when dark leafy greens are incorporated into a meal. Specifically, arugula, kale, beet greens, and spinach are wonderful sources of nitrates (14). No coincidence on dark leafy greens being recommended for people who have high blood pressure!
5. Watermelon –
Do you need another excuse to enjoy watermelon? Do you want a good argument to help teach those people who say that fruit is not healthy for you? Here you go! Watermelon contains an amino acid (L-citrulline) that can be converted into arginine, another amino acid needed for the production of nitric oxide (15).
How to Increase Your Intake of Nitrate Foods
A nitrate-rich diet has many benefits such as increasing nitric oxide production, improving blood flow, and lowering blood pressure (16). Nitrates also have been shown to improve endurance in athletes which is why some people choose to take supplements with nitrate before working out (17).
If you are looking for a way to increase nitric oxides naturally, start eating more dark leafy greens! Don’t overcomplicate it. Add spinach or arugula to salads or sandwiches; this is an easy way of adding nitrates naturally to your diet without taking supplements. Nitrates found in dark leafy vegetables like beet greens and kale provide the body with nitrites which are converted into nitric acid within the body.
It is no surprise to us that these dark leafy greens make it to the list of important foods to incorporate in order to promote and boost your health. Also consider your budget and season. You do not have to break the bank to get these nutritious foods in your panty. Foods like garlic, watermelon, and dark chocolate can be an easy way to boost your nitric oxide concentrations. Give beets a try (beet salad, beet smoothie, or beet hummus) as they can help reduce fatigue by delivering oxygen-rich blood throughout the body faster. It does not have to be complicated.
Wait, I thought Nitrates/Nitrites cause Cancer…?
Ok, let’s get this straight because I can see how this would be confusing. This entire article we have been talking mainly of foods that contain Nitrates, which then are converted into Nitrites in our bodies, which get us the wonderful Nitric Oxide. Nitrates and Nitrites found in vegetables are actually very similar (or identical) struct