Nitric oxide plays many important roles in the body, including helping to lower blood pressure, improve blood flow, and enhance exercise performance. The body’s production of nitric oxide can be increased by eating beetroot, garlic, meat, leafy green vegetables, and citrus fruits.
According to what was published by the “Healthline” website, it is possible to improve the performance of blood vessels and promote proper blood flow in the body by eating foods rich in substances that help enhance the body’s production of nitric oxide, as follows:
1. Beetroot
Beets, or beets, are rich in dietary nitrates, which the body can convert into nitric oxide. According to a study in 38 adults, taking a beetroot juice supplement increased nitric oxide levels by 21% after just 45 minutes. Similarly, another study showed that drinking 100ml of beetroot juice significantly increased nitric oxide levels in both men and women.
2. Garlic
Garlic can boost nitric oxide levels by activating nitric oxide synthetase, the enzymatic compounds that help convert nitric oxide from the amino acid L-arginine, by up to 40% within just one hour of eating it.
Both human and animal studies indicate that garlic’s ability to increase nitric oxide levels can have a beneficial effect on health and can help lower blood pressure and improve exercise tolerance.
3. Meat
Meat, poultry, and seafood are all excellent sources of coenzyme Q10, or CoQ10, an important compound believed to help maintain nitric oxide in the body. It is estimated that the average diet contains between 3-6 mg of CoQ10, with meat and poultry providing about 64% of the total intake.
4. Leafy vegetables
Green leafy vegetables such as spinach, watercress, and cabbage are full of nitrates, which are converted to nitric oxide in the body. According to a scientific review, regular consumption of nitrate-rich foods such as leafy green vegetables can help maintain adequate levels of nitric oxide in the blood and tissues of the body’s organs.
One study showed that eating a nitrate-rich meal containing spinach increased salivary nitrate levels eightfold and significantly reduced systolic blood pressure (the top number in blood pressure measurements).
5. Citrus fruits
Citrus fruits such as oranges, lemons, and grapefruits are excellent sources of vitamin C, which is an important water-soluble vitamin that plays a major role in a healthy body. Vitamin C can boost nitric oxide levels by increasing its bioavailability and increasing its absorption into the body.
6. Pomegranate
Pomegranates are full of powerful antioxidants that can protect your cells from damage and preserve nitric oxide. Several studies have shown that pomegranate helps increase the amount of nitric oxide in the body and increase the concentration of nitrates in the blood.
7. Nuts and seeds
Nuts and seeds are high in arginine, a type of amino acid involved in the production of nitric oxide. Some research suggests that including arginine from foods like nuts and seeds in the diet can help increase nitric oxide levels in the body.
8. Watermelon
Watermelon is one of the best sources of citrulline, an amino acid that converts to arginine, and helps the body’s production of nitric oxide. One small study found that citrulline supplementation helped stimulate nitric oxide synthesis after just a few hours, but indicated that it may take longer to notice positive effects on health.
Another study in eight men showed that drinking 300 ml of watermelon juice for two weeks led to significant improvements in nitric oxide bioavailability, as a result of its high citrulline content.