10 Best Foods to Boost Nitric Oxide Levels

Beets are rich in dietary nitrates, which are converted into nitric oxide in the body.

in A small study of 38 adultsTaking a beet juice supplement increased nitric oxide levels by 21% after just 45 minutes.

Similarly, 2016 Survey Drinking 3.4 ounces (oz), or 100 milliliters (mL), of beet juice has been shown to significantly increase nitric oxide levels in both men and women.

Beets are rich in dietary nitrates, which are said to have a variety of health benefits, including improved thinking, athletic performance, and lower blood pressure.

Garlic can increase nitric oxide levels by activating nitric oxide synthase, an enzyme that helps convert the amino acid L-arginine into nitric oxide.

One Animal testing in 2015 Aged garlic extract has been shown to be effective in reducing elevated lipids such as cholesterol and triglycerides. However, it is important to note that using aged garlic extract or garlic oil is not the same as eating garlic.

A 2013 test-tube study also suggests that aged garlic extract may help maximize the amount of nitric oxide your body can absorb.

Both human and animal studies have shown that garlic’s ability to increase nitric oxide levels may have health benefits. Lowers blood pressure and Improves exercise tolerance.

Meat, poultry, and seafood are all good sources of coenzyme Q10 (CoQ10), an important compound thought to help retain nitric oxide in the body.

Organ meats, fatty fish, and muscle meats such as beef, chicken, and pork contain the most CoQ10.

Research has shown that getting enough CoQ10 in your diet not only helps maintain nitric oxide levels, Improve Exercise capacity, prevent Migraines, and Promote Heart health.

Dark chocolate is rich in flavanols, natural compounds that boast many powerful health benefits.

especially, the study The flavanols in cocoa have been shown to help establish optimal nitric oxide levels in the body, promoting heart health and protecting cells from oxidative damage.

One 15 day old study A study in 16 people showed that consuming 30 grams of dark chocolate daily significantly increased blood nitric oxide levels.

Additionally, participants experienced a decrease in both systolic and diastolic blood pressure (the upper and lower numbers on the blood pressure readings, respectively).

Dark chocolate is rich in flavanols that increase nitric oxide. Associated Blood flow improves and blood pressure decreases.

Green leafy vegetables such as spinach, arugula, kale, and cabbage are rich in nitrates, which are converted into nitric oxide in the body.

Regular consumption of nitrate-rich foods, such as green leafy vegetables, helps maintain adequate levels of nitric oxide in the blood and tissues.

A 2020 study showed that eating a diet high in nitrates, including leafy green vegetables and beet juice, similarly increased nitrate levels and significantly reduced both systolic and diastolic blood pressure.

other the study Have found Consumption of leafy vegetables high in nitrates may also be associated with a reduced risk of heart disease and cognitive (mental) decline.

Citrus fruits such as oranges, lemons, limes and grapefruit are all excellent sources of vitamin C, an important water-soluble vitamin that plays a central role in health.

Vitamin C can boost nitric oxide levels by increasing its bioavailability and maximizing its absorption in the body.

Vitamin C may also increase levels of nitric oxide synthase, an enzyme required for the production of nitric oxide.

Studies have shown that citrus fruit consumption Improved brain function and Reduced risk of cardiovascular diseaseThese effects may be due in part to the ability of these fruits to increase nitric oxide levels.

Pomegranate is packed with powerful antioxidants that can protect cells from damage and preserve nitric oxide.

One Old test tube research Pomegranate juice has been shown to protect nitric oxide from oxidative damage while also enhancing its activity.

a Small-scale survey in 2019 A study of 60 people with type 2 diabetes suggested that pomegranate juice may help lower blood pressure, but no changes were seen in the participants’ lipid profiles.

Recent Research Rich in antioxidants, pomegranate has been shown to improve blood flow and may be especially effective in treating high blood pressure.

moreover, Animal testing in 2016 Pomegranate juice has been found to be effective in treating erectile dysfunction, but more human studies are needed to explore the potential positive effects of pomegranate juice and extracts.

Nuts and seeds are rich in arginine, an amino acid involved in the production of nitric oxide.

Some studies suggest that including arginine in your diet, found in foods like nuts and seeds, can help boost your body’s nitric oxide levels.

for example, A study A study of 2,771 people showed that higher intakes of foods high in arginine were associated with higher levels of nitric oxide in the blood.

Nuts and seeds are rich in arginine and have excellent nutritional value, so eating them regularly is said to lower blood pressure, improve thinking ability, and increase stamina.

Watermelon is one of the best sources of citrulline, an amino acid that is converted in the body first into arginine and then into nitric oxide.

A small study from 2015 Although citrulline supplements were found to boost nitric oxide production in just a few hours, the authors note that it may take longer for the positive health effects to appear.

A small 2016 study of eight men showed that drinking 10 ounces (300 mL) of watermelon juice for two weeks significantly improved the bioavailability of nitric oxide.

be 2017 in ReviewIncreasing your watermelon intake not only increases nitric oxide levels but also improves athletic performance, lowers blood pressure, and increases blood flow.

but, 2022 Review Since eating watermelon every day may not be realistic for everyone, they suggest that taking a citrulline supplement may be a more effective way to get these benefits.

Red wine contains a number of powerful antioxidants that are said to have beneficial health effects.

Interestingly, some studies have found that drinking red wine may also increase nitric oxide levels.

a 2016 in Review Many studies have found that resveratrol, a compound found in red wine, likely has benefits against cardiovascular disease by increasing the availability of nitric oxide, but more human clinical trials are needed.

So it’s no wonder that moderate consumption of red wine is thought to lower blood pressure and improve heart health.

Nitric oxide is a key compound involved in many aspects of health, including blood pressure regulation, athletic performance, and brain function.

Making a few simple changes to your diet can be an easy and effective way to naturally boost your nitric oxide levels.

Eating plenty of fruits, vegetables, nuts, seeds and healthy protein foods can help optimize your nitric oxide levels and improve your overall health.