June 18, 2019

The 10 best foods to increase nitric oxide levels

Die 10 besten Nahrungsmittel zur Erhöhung der Stickstoffoxydspiegel

Nitric oxide is a vital molecule produced in the human body that affects many aspects of health and athletic performance.

It helps to dilate blood vessels to promote better blood flow to all major tissue types in the body, including skeletal muscle, which has a variety of health and performance-enhancing benefits. These include increased exercise performance, lower blood pressure and improved brain function (1, 2, 3, 4).

In the field of sports, supplements have long been used to maximize nitric oxide production before intense workouts. However, to maximize the benefits of better blood supply to muscles, brain and organs, it makes sense to promote optimal nitric oxide production at other times as well.

A diet rich in foods that stimulate the body's nitric oxide production is one of the most effective ways to increase levels of this important molecule.

Here are 10 foods to boost nitric oxide levels:

1. beet

Beet is rich in natural nitrates, which the body can convert into nitric oxide. According to a study conducted on 38 adults, consuming a beet juice supplement increased nitric oxide levels by 21% within 45 minutes (5).

Another study showed that consuming 100 ml of beet juice significantly increased nitric oxide levels in both men and women (6).

Thanks to its rich content of natural nitrates, beet is associated with a range of health benefits, including improved cognitive function, increased athletic performance and lower blood pressure (7, 8, 9).

Summary: Beetroot is rich in nitrates, which can significantly increase nitric oxide levels in the body.

2. garlic

Garlic can increase nitric oxide levels by activating the enzyme nitric oxide synthase, which supports the conversion of the amino acid L-arginine into nitric oxide (10).

A study conducted on animals showed that garlic extract can temporarily increase nitric oxide levels by up to 40% within one hour of ingestion (11).

Another test tube study showed that garlic extract also helps to maximize the amount of nitric oxide that can be absorbed by the body (12).

Both animal and human studies suggest that garlic's ability to increase nitric oxide levels may have positive effects on health and may help lower blood pressure and increase exercise tolerance (13, 14).

Summary: Garlic may increase nitric oxide bioavailability and may increase levels of the enzyme nitric oxide synthase, which converts L-arginine to nitric oxide.

3. meat

Meat, poultry and seafood are all excellent sources of coenzyme Q10 - CoQ10 for short - an important compound that is believed to help protect nitric oxide in the body from degradation (15).

Scientists have estimated that the average diet contains between 3 and 6 mg of CoQ10, with meat and poultry accounting for around 64% of total intake (16, 17). Offal, fatty fish and muscle meats such as beef, chicken and pork contain the highest concentrations of CoQ10.

Studies show that an adequate dietary intake of CoQ10 not only maintains nitric oxide levels, but can also improve athletic performance, prevent migraines and promote heart health (18, 19, 20).

Summary: Meat, poultry and seafood are rich in CoQ10 - a key compound that helps maintain nitric oxide levels in the body.

4. dark chocolate

Dark chocolate is loaded with flavanols - naturally occurring compounds that have a long list of health benefits. Scientific research has shown that the flavanols found in cocoa can help build optimal nitric oxide levels in the body, which can promote heart health and protect cells from oxidative damage (21).

A 15-day study with 16 volunteers showed that consuming 30 grams of dark chocolate led to a significant increase in nitric oxide levels in the blood. In addition, the test subjects experienced a reduction in systolic and diastolic blood pressure (22).

Due to the rich content of flavanols, which can increase nitric oxide levels, dark chocolate is associated with improved blood flow, better brain function and a lower risk of heart disease (23, 24, 25).

Summary: Dark chocolate is rich in cocoa flavanols, which increase nitric oxide levels to promote heart health and prevent cell damage.

5. green leafy vegetables

Green leafy vegetables such as spinach, arugula and kale are packed with nitrates, which are converted into nitric oxide in the body (26).

According to a study review, regular consumption of nitrate-rich vegetables such as green leafy vegetables can help maintain adequate levels of nitric oxide in the blood and body tissues (27).

One study even showed that eating a nitrate-rich meal that included spinach increased salivary nitrate levels eightfold and significantly lowered systolic blood pressure (the upper value) (28).

Other studies have found that consumption of nitrate-rich green leafy vegetables may also be associated with a reduced risk of heart disease and cognitive decline (29, 30).

Summary: Green leafy vegetables are rich in nitrates, which can be converted to nitric oxide, which may help maintain adequate nitric oxide levels in blood and body tissues.

6. citrus fruits

Citrus fruits such as oranges, lemons, limes and grapefruit are an excellent source of vitamin C - an important water-soluble vitamin that plays a key role in health (31).

Vitamin C can also maximize nitric oxide levels by improving bioavailability and maximizing the absorption of nitric oxide in the body (32).

Scientific research shows that vitamin C can also increase levels of the enzyme nitric oxide synthase - the enzyme required for the production of nitric oxide (33, 34).

Studies suggest that citrus fruit consumption may be associated with reduced blood pressure, improved brain function and a lower risk of heart disease - all of which may be due, at least in part, to citrus fruit's ability to increase nitric oxide levels (35, 36, 37).

Summary: Citrus fruits are rich in vitamin C, which may increase nitric oxide bioavailability and levels of the enzyme nitric oxide synthase.

7 Pomegranate

Pomegranates are loaded with powerful antioxidants that can protect your cells from damage and maintain nitric oxide. A study conducted in test tubes showed that pomegranate juice was effective in protecting nitric oxide from oxidative damage while increasing its activity (38).

Another study conducted with animals concluded that pomegranate juice and pomegranate fruit extract were able to increase the levels of nitric oxide synthesis and increase the concentration of nitrates in the blood (39).

Studies conducted with animals and humans have found that antioxidant-rich pomegranates can improve blood flow, which is particularly effective in treating conditions such as high blood pressure and erectile dysfunction (40, 41).

Summary: Pomegranate may help protect nitric oxide from damage, increase nitric oxide activity and increase levels of nitric oxide synthesis.

8 Nuts and seeds

Nuts and seeds are rich in arginine, an amino acid involved in nitric oxide production. Some research suggests that arginine from nuts and seeds may help increase nitric oxide levels in the body.

For example, a study of 2,771 subjects showed that higher consumption of arginine-rich foods was associated with higher blood nitric oxide levels (42). Another smaller study found that supplementation with arginine increased nitric oxide levels within just 2 weeks (43).

Thanks to their arginine content and excellent nutrient profile, regular consumption of nuts and seeds has been linked to lower blood pressure, improved cognitive function and increased endurance (44, 45, 46, 47).

Summary: Nuts and seeds are rich in arginine, an amino acid needed for the production of nitric oxide.

9. watermelon

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

One study found that citrulline supplements can help stimulate nitric oxide synthesis after just a few hours, noting that it may take longer to see positive health effects (48).

Another study conducted with 8 male volunteers showed that consuming 300 ml of watermelon juice daily for two weeks led to a significant improvement in nitric oxide bioavailability (49).

Recent research also suggests that increasing the consumption of watermelon not only increases nitric oxide levels, but can also improve exercise performance, lower blood pressure and increase blood flow (50).

Summary: Watermelons are rich in citrulline, which is converted to arginine and later used to produce nitric oxide.

10. red wine

Red wine contains many powerful antioxidants and is associated with a variety of health benefits (51). Interestingly, some studies have found that red wine consumption can also increase nitric oxide levels.

One test tube study showed that treating cells with red wine increased levels of the enzyme nitric oxide synthase, which is involved in the production of nitric oxide (52).

Another test tube study came to similar conclusions and reported that certain compounds contained in red wine increase the levels of nitric oxide synthase, as well as the release of nitric oxide from the cells lining the blood vessels (53).

For this reason, it is not surprising that moderate red wine consumption has been shown to lower blood pressure and improve health (54, 55).

Summary: Red wine can increase levels of the enzyme nitric oxide synthase, which may help to increase nitric oxide levels.

Conclusion

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

Making a few small changes to your diet could be an easy and effective way to increase your nitric oxide levels naturally. Eating plenty of fruits, vegetables, nuts, seeds and healthy protein foods can help maximize nitric oxide levels while promoting better overall health.

References:

Source: https://www.healthline.com/nutrition/nitric-oxide-foods

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