Nitric Oxide Foods- Some Healthy Ingredients To Add!
Nitric oxide foods significantly impact your health as nitric oxide is an important molecule produced inside your body. It performs essential functions like helping blood vessels dilate to promote good blood flow and may also provide other benefits such as improved performance in exercise, better brain function, and lower blood pressure.
If you wish to boost nitric oxide levels in your body, the most reliable way to achieve this is by adding nitric oxide foods to your diet. Switching up to a good diet is great for someone with a deficiency.
If you have decided to get some nitric oxide foods and wondering which ones to buy from the grocery store, here are some rich options to try-
Nitric Oxide Foods
1. Red Wine
Red wine is rich in various powerful antioxidants and has been associated with multiple benefits to your health. It is interesting to note that a few studies have revealed that drinking red wine can help increase nitric oxide levels in your body.
A test-tube study has revealed that treating the cells with red wine helped increase nitric oxide synthase levels in the body. Nitric oxide synthase is the enzyme responsible for producing nitric oxide in the body.
Another similar study revealed that particular compounds found inside red wine helped enhance the functioning of nitric oxide synthase and promoted releasing nitric oxide from specific cells that outline the blood vessels.
For this reason alone, it is no surprise that consumption of red wine on moderate levels can help reduce blood pressure as a result of nitric oxide-releasing and also help improve heart health.
Here is one of the most excellent sources of citrulline. Citrulline is a well-known amino acid that is later concerned with another component known as arginine. Eventually, arginine gets converted to nitric oxide in the body; thus, watermelons are excellent nitric oxide foods.
A small study previously revealed that citrulline supplements helped stimulate the enzyme nitric oxide synthase after only a few hours. Still, studies noted that it might take some longer to show the effects on your health.
Meanwhile, one more study involving 8 participants revealed that drinking 300 ml or 8 ounces of watermelon juice for at least two weeks led to vital improvements in the bioavailability of nitric oxide.
Recent research indicates that increased intake of nitric oxide foods such as watermelon helps enhance the level of nitric oxide and helps improve workout performance, boosts blood flow, and decreases blood pressure.
3. Nuts and seeds
Seeds and nuts are higher in the content of arginine. This is a type of amino acid highly involved in nitric oxide production in the body. Nuts and seeds are both excellent nitric oxide foods to be included in your diet.
A few research studies have shown that when you include nitric oxide foods such as seeds and nuts in your diet, they help enhance nitric oxide levels and promote good heart health. For instance, one study involving 2,771 participants revealed that higher consumption of foods rich in arginine was linked to high levels of nitric oxide inside the blood.
Not only this, one more small study conducted showed that supplementing with arginine enhanced nitric oxide levels within a few weeks. It is due to the arginine content and the unique nutrition profile of nuts and seeds that help people deal with low blood pressure. It also helps increase endurance and improve cognitive abilities, thus making them great nitric oxide foods.
Nitric oxide foods also have antioxidants in them, such as pomegranate. It is highly loaded with valuable antioxidants that help protect the cells against damage and maintain nitric oxide.
A test-tube study has shown that intake of pomegranate juice was an effective way to protect nitric oxide in your body against damage by oxidation process and increasing nitric oxide activity.
An animal study found out that both pomegranate fruit extract and its juice can increase or concentrate nitric oxide levels in the blood and increase nitric oxide synthase enzyme inside the body.
Animal studies and human studies have revealed that pomegranate is rich in antioxidants. Thus it can improve the flow of blood, which might be beneficial significantly for the treatment of specific conditions such as erectile dysfunction and high blood pressure.
5. Citrus fruits
Many citrus fruits such as lemons, oranges, grapefruit, and limes are excellent vitamin C sources. Vitamin C is a crucial water-soluble vitamin that has a significant role in your health.
Vitamin C is also helpful in increasing nitric oxide levels by increasing oxide’s bioavailability and enhancing its absorption inside the body. Research has shown that it might also increase enzyme- nitric oxide synthase, which is highly needed for generating nitric oxide within the body.
Studies have indicated that consumption f nitric oxide foods such as citrus fruits may be linked directly to improved brain function, decreased blood pressure. And lower the risk of heart diseases. All these favorable impacts might be due to a boost in the level of nitric oxide.
These nitric oxide foods are rich in dietary nitrates, later converted to nitric oxide by the body. One study involving 38 participants (adults) revealed that those who consumed beetroot juice supplements enhanced nitric oxide levels by as much as 21% after 45 minutes of drinking the juice.
Similarly, one more study revealed that consuming 100 ml or 3.4 ounces of beetroot juice increased nitric oxide levels significantly in both women and men.
Thanks to beetroot’s rich dietary nitrates, they are linked to various health benefits, some of which are-
- Improved cognitive function
- Lower blood pressure levels
- Improved athletic performance
Garlic can also help boost nitric oxide levels in the body by activating the nitric oxide synthase enzyme, the only enzyme needed to convert amino acid arginine to nitric oxide.
One more animal study has shown that garlic extract when aged, increased levels of nitric acid in blood temporarily by nearly 40% within one hour of consuming it.
One more test-tube study has found that garlic extract, when aged, also helps maximize the amount of nitric oxide absorbed inside the body. Both animal and human studies have indicated that garlic’s ability to increase nitric oxide levels may be highly beneficial for your health and may also help improve exercise tolerance and lower blood pressure.
Seafood, poultry, and meat are some of the incredible sources of coenzyme Q10, also known as CoQ10. This is an important compound known to help nitric oxide preservation within our bodies. Such nitric acid foods are vital to intake.
It is estimated that the average diet has nearly 3 to 6mg of this enzyme, with poultry and meat supplying almost 64% of the total consumption.
Fatty fish, organ meats, and muscle mass like chicken, pork, and beef contain the highest known concentration of CoQ10. Studies have revealed that getting an adequate amount of CoQ10 enzyme in the diet helps preserve nitric oxide and helps prevent migraines, improve athletic performance, and promote heart health.
9. Dark Chocolate
Dark chocolate is filled with flavonoids. These are certain naturally occurring compounds that possess a far-reaching list of remarkable health benefits. In particular, research has indicated that some flavonoids inside the cocoa powder can help build optimal nitric oxide levels in the body and promote a healthy heart. It also protects body cells against damage due to oxidation.
A study conducted on 16 people for 15 days revealed that intake of 30 grams of dark chocolate every day led to an increase in nitric oxide significantly inside the blood. In addition to the aforementioned, participants also experienced a reduction in both diastolic blood pressure and systolic blood pressure.
Dark chocolate’s rich levels of flavonoids that boost nitric oxide levels have been linked to improved blood flow, lower risk of heart disorders, and enhanced brain functioning. It also prevents cell damage.
10. Leafy greens
Certain leafy green vegetables are also unique nitric oxide foods such as spinach, kale, arugula, and cabbage. These are packed with nitrate levels which are later covered to nitric oxide inside the body.
According to a review, consuming nitrate oxide foods regularly like leafy veggies will helo maintain adequate nitric oxide levels inside the tissues and blood.
One more study revealed that eating a meal rich in nitrates such as spinach increased salivary nitrates eightfold and decreased systolic blood pressure significantly.
Another research has found that eating nitric oxide foods like leafy greens might also be linked with a reduced risk of heart disorders and cognitive decline.
The best way to increase nitric oxide in the body is by eating nitric oxide foods. Some leafy greens to eat include arugula, spinach, beetroot, chervil, cress, and celery. Also, try to increase intake the antioxidants levels such as vitamin C, E. polyphenols, glutathione, etc.
You may also use nitric oxide boosting supplements. These supplements are highly rich in L-citrulline and L-arginine. L-arginine is usually identified as safe when getting only 20 grams per day, but it might lead to digestive signs at a dose as low as 10 grams. L-citrulline is estimated to be relatively safe, and there is a moderate risk of any side effects, even when taking higher doses.
Limit using mouthwash very often. Mouthwash kills bacteria inside the mouth that may add to the growth of cavities and other dental disorders.
Unfortunately, mouthwash destroys all kinds of bacteria, including useful ones that otherwise help generate nitric oxide. Specific bacteria inside the mouth cause nitric oxide from nitrates. Humans can’t create nitric oxide from nitrate without the help of these good bacteria.
The Bottom Line
Nitric oxide foods are vitally included in various aspects related to health, including blood pressure management, athletic performance, and brain function. Doing a few manageable swaps in your food can be an effortless and effective method to improve your body’s levels of nitric oxide naturally.
Consuming plenty of fruits, nuts, vegetables, seeds, and healthy protein foods will optimize nitric oxide levels while encouraging overall health.