Increase blood nitric oxide with these 10 foods

Our bodies need nitrogen oxides (NOx) because they help dilate blood vessels, improving blood flow and brain function. Nitrogen is also found in proteins and our DNA.

In this article, we'll specifically discuss nitric oxides and how you can increase them through diet. This will help you maintain healthy blood pressure, which is better for your health.

Nuts and seeds may help increase nitric oxide levels in your body. Nuts and seeds are high in arginine, an amino acid involved in the production of nitric oxide. Research has shown that eating foods rich in arginine increased blood nitric oxide levels [1] .

Many people know that nuts and seeds are very healthy. They're rich in protein and healthy fats. But now you have another reason to regularly eat some tasty nuts and seeds: they also boost your nitrogen levels.

Eating meat can also increase nitric oxide levels in your blood. Meat, poultry, and seafood are good sources of coenzyme Q10. Scientists believe that Q10 can help the body better retain nitric oxide [2] .

The highest concentrations of Q10 are found in organ meat (heart), muscle meat (such as beef, chicken, and pork), and oily fish. Research shows that dietary Q10 not only helps you retain more nitric oxide, but it can also improve your athletic performance by supporting blood flow to the muscles.

It's the high concentration of vitamin C in citrus fruits that helps increase nitric oxide levels. Dietary vitamin C improves the availability of nitric oxide, allowing the body to better absorb it.

Research also suggests that vitamin C increases the enzyme synthase, which is essential for the production of nitric oxide.

It is precisely because of these properties that citrus fruits, such as oranges, limes, grapefruit, and lemons, are so beneficial. There appears to be a link between eating citrus fruits and lower blood pressure, a reduced risk of heart disease, and improved brain function.

Garlic is also a food that can help increase nitric oxide levels in the blood. It activates the enzyme synthase, which is needed to convert the amino acid L-arginine into nitric oxide.

Animal studies show that taking garlic extract could lead to a 40% increase in blood nitrogen levels within an hour. Research in humans and animals suggests that garlic is so beneficial for health for this reason.

Dark chocolate isn't just delicious, it's also healthy. It's a source of flavonols (a type of flavonoid), compounds that offer health benefits. One of the positive effects of flavonols is that they help maintain optimal nitric oxide levels. This protects cells from oxidative damage and may help protect the heart [3] .

In 2011, 16 people participated in a 15-day study. They were given 30 grams of dark chocolate (>85%) daily. This resulted in a significant increase in nitric oxide levels in the blood. A decrease in blood pressure was also observed, both systolic and diastolic [4] .

Pomegranate is also a food that can increase nitric oxide levels in the blood. This fruit is packed with antioxidants that help retain nitrogen.

Animal research suggests that both pomegranate juice and the fruit itself can help boost levels of the enzyme synthase, and therefore also blood nitrate concentrations.

Eating pomegranates is good for your health. It has a positive effect on blood flow, which is especially beneficial for people with high blood pressure or erectile dysfunction.

Anyone who wants to increase their blood nitric oxide levels through diet would be wise to drink red wine occasionally. This wine contains many powerful antioxidants and can support your health. Drinking red wine may also help increase nitric oxide levels.

In 2003, a laboratory study showed that treating cells with red wine led to an increase in the synthase enzyme, which is involved in nitrogen production [5] .

Drinking wine in moderation is therefore part of a healthy diet. It can lower blood pressure and have positive effects on the heart and blood vessels.

If you love beets, this vegetable is also a good way to boost nitric oxide levels. Beets are rich in nitrates, which your body can convert back into nitrogen. Research shows that taking a beetroot juice supplement can increase nitric oxide levels by 21% within 45 minutes.

So, beets are a good way to support your health. They may help improve cognitive function and boost your athletic performance [6] .

Green leafy vegetables, such as arugula, kale, and spinach, are rich in nitrates, which are converted into nitric oxide in your body. A 2010 review found that regularly eating foods rich in nitrates can help maintain optimal blood nitric oxide levels [7] .

One study even showed that eating a meal with nitrate-rich leafy greens, like spinach, could lead to an eight-fold increase in salivary nitrate concentrations, as well as a decrease in systolic blood pressure (top number) [8] .

Watermelon is not only delicious and juicy, but also a source of citrulline. This is an amino acid that is converted into arginine and ultimately into nitric oxide in the body.

A small 2015 study found that supplementing with citrulline could support nitric oxide synthesis within hours. However, researchers note that it may take longer to see positive health effects [8] .

Make sure to incorporate several of the foods listed above into your diet. We recommend foods you enjoy, so you can maintain your weight loss plan long-term.

A square of dark chocolate after a meal, a handful of nuts during the day and a few pieces of fruit a day can do wonders for your health, and not just the nitrogen oxides in your body.

Foods like nuts also contain all sorts of other substances that are good for the heart and blood vessels, such as omega-3 fats, magnesium, and B vitamins.