[38], Watermelon has also been shown to aid post-workout recovery. Provide a few more pieces of information and you'll be on the list. ? Celery can contain upwards of 250 mg per 100 gram serving, but these numbers can vary drastically depending on the fertilizers used and the quality of the soil it was grown in. [2], In contrast, plant nitrates are beneficial, may contain vitamin C, and can prevent the formation of nitrosamines. Increasing physical activity through regular exercise may also help to optimize your NO levels. boost: Garlic. of good health. Oak leaf lettuce ends up a few places below butter leaf lettuce on this list because of it’s lower nitrate count. The problem is you may not know it’s happening. Do you have questions about HumanN, our Nitric Oxide products, or other supplements that wern’t answered in the FAQ? As well as eating citrus fruits whole, or juicing them, try adding the zest to your salad, seafood, or fish dish to boost your intake. Try the following: Roasted Beet Salad Recipe Warm Arugula Salad with Pecorino Sweet Beet Juice Recipe Baked Eggs and Spinach Recipe Studies show that garlic promotes nitric oxide … [31], Some studies suggest that vitamin C might also increase the amount of nitric oxide synthase, an enzyme essential for NO production. [42]. Animal nitrates are found in processed meats and when eaten they convert into harmful nitrosamines, which are linked to an increased risk of cancer. Still, as much as we might love artichokes, there’s no denying that they offer less than 20 mg of nitrates. [24]. [32,33], By boosting NO levels, citrus fruits may also help lower the risk of high blood pressure and heart disease and help optimize brain function. It contains plenty of vitamin A and vitamin C, but it can have anywhere from 100 mg to 250 mg of nitrates. Learn more about N-O and performance nutrition. A small study found that citrulline supplements may help promote NO synthesis within a few hours, but subjects may need to take the supplements for longer to see benefits in blood flow. Boost your levels of nitric oxide naturally by increasing your dietary nitrate intake (not to be confused with dietary nitrites found in processed meats). Not to be confused with beets or beet juice, beet greens have an insane amount of vitamin A. Nitric Oxide: The Key to Better Blood Flow, 7 Best Nitric Oxide Foods and Supplements, 3 Recipes to Send Nitric Oxide Levels Soaring. Its always handy to have a healthy snack on hand to satisfy a sweet tooth, or an afternoon energy slump that might result in you reaching for a candy bar. To learn more about the topic of dietary nitrate and its benefits for your overall health, read our latest article by Dr. Penny Kris-Etherton, the Vice-Chair of the AHA Council on Lifestyle and Cardiometabolic Health – Contemporary Dietary Recommendations and Food Sources of Nitrate and Nitrite. 9 Food to Boost Nitric Oxide 1. Broccoli may just be one of the most essential vegetables out there for men (a more potent estrogen blocker than cauliflower). Studies show eating leafy greens regularly can help maintain enough NO in your blood to help reduce the risk of cardiovascular complications. Citrulline, or L-citrulline, is an amino acid that converts to arginine, which, as we have seen, is used in the formation of NO. It was dubbed “the miracle molecule” by researchers who discovered Nitric Oxide as a critical signaling molecule for our… Read more. [26,27,28] There is a very low risk of side-effects with L-citrulline supplementation. Oak leaf lettuce has 155 mg per serving of 100 grams. Without measurements, you’ll never really know how many mg of nitrate you’ve consumed. After all, spinach has plenty of nitrates, right? Dark Chocolate (raw cacao) Guess what, chocolate is healthy. [39], The last nitric oxide food on our list is the heart-healthy pomegranate. Not only does it have less vitamin A (25% per serving), it has less of what we’re actually after: nitrate content. These foods all have one thing in common: they are rich in nitrates, which your body turns into nitric oxide. See related: Top 9 Nitric Oxide Supplements and Benefits, The amino acid L-arginine, also called arginine, is found in foods such as nuts (particularly walnuts) and seeds. Rhubarb is full of Vitamin C, calcium, and even some fiber. • http://nutritionfacts.org/video/vegetables-rate-by-nitrate/ When it comes to nitrates, beet greens have 177 mg per 100 grams. 10 nitric oxide foods. Nitric Oxide is even more important after 40. Some research suggests an increase in nitric oxide level by including nuts and seeds in your diet. Generally, all we can identify is a range. Plus, 60% of the vitamin C you’ll need and even a bit of fiber (17%). As you age, you may need additional support to generate Nitric Oxide. Vegetables high in nitrates are also high in antioxidants — which neutralize free radicals depleting NO in the bloodstream. Plus, none of these nitric oxide foods have everything you need, from a nutrition standpoint. Side Effects of Nitric Oxide … [19] Other studies suggest the flavonols in dark chocolate may help optimize blood flow and brain function and lower the risk of heart disease. Still, we were able to figure out that they have anywhere from 70-95 mg of nitrates. Cauliflower also contains phytochemicals that work to block estrogen production. One nutrient plays an important role in many recommended vegetables from popular diets — dietary nitrate. Believe it or not, turnips actually have fewer nitrates than leeks or parsley (with anywhere from 50 to 100 mg per 100 grams). Plant nitrates should not be confused with animal or sodium nitrates which are a form found in processed meats, such as bacon and hot dogs. © 2020 Human Power of N, Co. All rights reserved. It’s vital to your health, as it impacts a wide range of essential processes. [12]. Get ready to embrace the road to your personal best. The rich red seeds of pomegranates are full of antioxidants that promote the formation of NO and protect it from damage. As more research emerges on the importance of nitric oxide foods, it’s clear that your diet is the number one most effective way to increase nitric oxide. Copyright © 2018 Morning Steel. Still, with 30% of your daily vitamin C and 12% of your daily fiber, it’s a great way to add some variety to your diet. This means the beets you buy today and the beets you buy next week may have a different amount of nutrients and dietary nitrate. Nitric oxide is an unstable molecule that degrades quickly in … Higher consumption of arginine-rich foods leads to higher levels of nitric oxide … Try the new highest potency Vitamin D3 Chews. Spring greens are just a salad mix of young green leaves (also known as a mesclun mix). Increase Your Intake of Antioxidants. Beyond that, this type of lettuce has 200 mg of nitrate per every 100 grams. The winter melon also suffers from inconsistency on the nitrate spectrum. If you can’t produce enough NO, you may have increased risk of serious health conditions, such as heart problems, diabetes, and erectile dysfunction. The best source of dietary nitrate is, without a doubt, organic leafy vegetables. You’re probably shocked that onions ended up at the very bottom of the list. Your body can convert this nitrate to nitric oxide, so adding nitrate-rich foods to your diet helps your NO levels. If you’re at all familiar with nitrates, you’re probably wondering why spinach didn’t even make in the top 10 nitric oxide foods. Truth be told, onions would probably be in our ‘top 10 vegetables for overall health’ list (reducing the risk for cancer will certainly get you bonus points). Nitric oxide is a vasodilator, which means it promotes effective blood flow by relaxing the inner muscles of your blood vessels. Amino acids, such as L-arginine and L-citrulline, are essential in order for your body to be able to produce nitric oxide. Beet Juice. They rank just after leafy greens for nitrate levels. Your body can produce all the L-citrulline it needs, but a supplement can boost the production of NO faster than an L-arginine supplement — and your body can absorb and use it more effectively. The following foods have been scientifically proven to give you that N.O. (Pro tip: the less sugar content in your beets supplement, the better. [18] But how much chocolate should you eat? And yet, we have to be honest. These vegetables fall into the same category as carrots: hard to determine exactly what the exact nitrate concentration is. All rights reserved. According to a study by the American Journal of Clinical Nutrition, spinach can have anywhere from 23.9 – 387.2 mg per 100 grams. 5000 IUs of Vitamin D3 to support immune health, mood and more. 1 scoop of beets powder supplement (low in sugar), 2 scoops of beets powder plus collagen supplement (or 1 scoop of a beets powder and 1 scoop of powdered collagen peptides), 1/2 cup of dark chocolate chips (or cacao nibs).

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