Nitric oxide is a chemical compound found both in the environment and in living organisms. While this compound acts as an environmental pollutant in its gaseous form, in the bodies of human beings and animals, the compound has been found to provide multiple benefits that may help keep us and our bodies going.
Although we can naturally produce the compound, sometimes eating certain foods can promote our bodies to make more of it, which may be beneficial in certain ways. This is where nitric oxide foods come in. In this article we are not only going give you a list of foods which promote nitric oxide production, but we shall also outline some nitric oxide benefits, signs of a deficiency of this compound, and much more.
Also known as nitrogen monoxide, nitric oxide (NO) is a colorless gas formed through the chemical reaction caused by mixing nitrogen and oxygen (16, 15).
As stated above, while out in the environment, nitric monoxide is considered as an environmental pollutant – specifically through air pollution and the destruction of the ozone layer. Research has found that, when released in the air, nitric oxide reacts with oxygen and ozone to form nitrogen dioxide (NO2) , a brown gas that causes environmental pollution.
This is not the only way that this environmental polluting gas is formed, however. When you mix air and a hydrocarbon fuel in an internal-combustion engine or a power plant, the ordinarily dormant nitrogen in the air combines with oxygen at very high temperatures and forms nitric oxide. Once this nitric oxide (formed by nitrogen oxides and hydrocarbon vapors) is released back into the air, it goes through other chemical reactions and can eventually lead to photochemical smog – which has been linked to a depletion of the ozone layer and upper atmosphere – and acid rain.
Despite this gas having such drastic effects to the air and environment, its effects within the human body and in medicine are very different.
In human beings, nitric oxide is mainly produced in the endothelium – a thin membrane that lines the inside of the heart and blood vessels – as well as in other cells. It is then used as a signaling molecule which can influence multiple functions that range from circulation, immunity, as well as lung, nervous system, gastrointestinal activity, and much more.
Read More: Lectin Free Foods, And Why You Might Want To Avoid Them
Before trying to find out the answer to ‘which food has the most nitric oxide?’, we must first understand how this compound benefits our bodies. Some possible nitric oxide benefits include
This is probably the biggest reason why many men suffering from ED might start reaching for nitrate rich foods at their local supermarket or grocery store.
Erectile dysfunction has many causes ranging from type 2 diabetes, heart disease, injury to the penis, spinal cord, prostate, bladder, or pelvis, high blood pressure, blocked blood vessels, chronic kidney disease, multiple sclerosis, Peyronie’s disease, and atherosclerosis.
If the erectile dysfunction is due to blocked blood vessels, consuming nitric oxide foods to help boost the production of this chemical compound in his body could help him achieve or maintain a hard enough erection for sex – an idea that has been backed by several studies (7, 20, 30, 22).
These studies show that nitric oxide (NO) helps dilate and relax muscles and blood vessels, which in turn promotes blood circulation within the body. In relation to ED, this compound may
These two factors combined could help a man with erectile dysfunction not only achieve an erection, but maintain it for however long he needs to – or at least longer than he normally does.
Yanking yourself back in shape has never been so easy with our game-changing fitness app! Start transforming your life with BetterMe!
According to the World Health Organization, heart disease is the number one cause of deaths worldwide, above even cancer. While nitric oxide cannot help prevent all kinds of cardiovascular illnesses, it has been shown to be beneficial and preventative in some ways.
A review published in 2005 by the Molecular Aspects of Medicine journal stated that this compound is especially important when it comes to dealing with endothelial dysfunction – a type of non-obstructive coronary artery disease (CAD) in which there are no heart artery blockages, but a narrowing of the large blood vessels on the heart’s surface instead of a dilating (opening) which makes it harder for the heart to pump blood.
As previously seen, dilation of muscles and blood vessels is one of the top functions and benefits of nitric oxide. The review also stated that this compound may offer more heart protective benefits like the regulation of blood pressure and vascular tone, inhibition of platelet aggregation (the clumping of platelets which cause blood clots) and leukocyte adhesion (which is involved in plaque formation), and prevention smooth muscle cell proliferation (29).
Another study done on rabbits and rats found that using a nitric oxide booster supplement also may offer some heart benefits. Researchers on this animal study stated that these supplements may help reduce arterial stiffness, reduce blood pressure, and improve carotid artery blood flow (23).
Further studies published by the American Heart Association support the above mentioned protective benefits of NO and also add that the compound in question may also help promote the formation of new blood vessels and prevent the thickening or hardening of arteries (18).
Research shows that nitric oxide may boost athletic performance through vasodilatation, blood flow, and mitochondrial respiration (19).
Another study done on mice and published by the Journal of Nutritional Science and Vitaminology (Tokyo), also revealed that giving a nitric oxide booster to the lab mice helped increase their swimming time, something that the researchers equated to increased performance (11).
Also known as delayed onset muscle soreness, DOMS is a specific type of muscle soreness/pain experienced by people who workout (pros and beginners alike) that begins a day or two after working out. Symptoms of DOMS can range anywhere from mild muscle soreness and stiffness to severe debilitating pain (6).
In 2010, a study published by The Journal of Strength and Conditioning Research showed that taking nitric oxide related supplements can help reduce the likelihood of DOMS by up to 40 percent. The participants in this study were given citrulline malate – a dietary amino acid known to help increase the production of NO in the body (4).
A review article published two years later by Sport Medicine suggested that the use of nitric oxide related supplements for exercise may improve tolerance to exercise, especially in beginners or moderately trained individuals. (27). They did also point out that nearly all the studies on NO-related supplements for exercise performance to that point had been done on young men.
Read More: List Of Foods That Cause Water Retention
According to a 2001 study, taking nitric oxide related supplements, specifically L-arginine, helps increase the production of this compound. This compound may then go on to increase insulin sensitivity and improve blood sugar control (13).
Another study published more than 10 years later in 2012 by the journal of Diabetes, Obesity and Metabolism also showed that while these nitric oxide boosters may not prevent the development of this disease, they may increase insulin sensitivity and improve blood sugar control – which is incredibly beneficial for those already living and dealing with Type 2 diabetes (9).
Here are some of the best foods to help boost NO production in your body:
Other nitric oxide boosting foods and drinks include red wine, pomegranate, dark chocolate, and watermelon (10, 28, 31, 25).
Ps. Be sure to avoid fatty high cholesterol foods as not only are they not good for your heart, weight and overall health, but they are also classified as foods that decrease nitric oxide levels in the body.
If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip – BetterMe app is here to help you leave all of these sabotaging habits in the past!
Drinks that have a high amount of nitrates are those made from high nitric oxide foods. If you find drinking your nitrates easier than eating them, then we suggest finding smoothie or juice recipes that require these foods as ingredients.
Some examples of drinks which may boost in nitric oxide include
If you have low nitric oxide in your body, the quickest way to increase these levels would be through your diet. Adding any (or all the above mentioned nitric oxide foods to your weekly meal plan is a sure fire way to build up the NO levels in your system.
You can also start exercising if you don’t already, as exercise itself can boost NO production in the body (19).
Another option that you could go for is getting a nitric oxide booster. The two most common options are either L-citrulline – an amino acid found in meat, nuts, legumes, and watermelon – or L-arginine – an amino acid naturally found in red meat, dairy products, poultry, and fish.
However, because supplements are not regulated by the FDA, it can be hard to determine if they actually do as stated on the bottle, thus instead of purchasing a booster, we suggest simply supplementing your diet with nitrate rich foods.
Some symptoms of nitric oxide deficiency include (3)
Nitric oxide foods are a great way to not only boost your body’s production of this compound, but also its ability to use it. These foods -by themselves – also offer different benefits (like antioxidants) that can help prevent major illnesses like heart disease, blood pressure and other cardiovascular illnesses, cognitive decline and more. The compound itself (NO) may also be helpful for battling against heart disease, erectile dysfunction, improving athletic performance and much more.
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.