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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Top 10 Nitric Oxide Rich Foods

Nitric oxide (NO) is a crucial molecule in the human body that plays a significant role in various physiological processes. It acts as a vasodilator, helping to relax and widen blood vessels, which in turn improves blood flow and circulation. This has important implications for heart health, exercise performance, and overall well-being.  


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Beets are one of the best natural sources of dietary nitrate, a precursor to nitric oxide. Consuming beetroot or beet juice can significantly increase nitric oxide levels and improve blood flow. 

1. Beetroots 

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Spinach, arugula, kale, and other leafy greens are rich in nitrates, which can enhance nitric oxide production. Include these greens in your salads and smoothies. 

2. Leafy Greens 

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Garlic contains allicin, a compound that can stimulate the production of nitric oxide. Incorporating garlic into your meals can have a positive impact on heart health. 

3. Garlic 

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Oranges, lemons, and grapefruits are high in vitamin C, which is essential for nitric oxide synthesis. The vitamin C in these fruits helps to maintain healthy blood vessels. 

4. Citrus Fruits  

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Pomegranate juice is known for its antioxidant properties and its ability to promote nitric oxide production, leading to improved circulation. 

5. Pomegranates  

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Almonds, walnuts, and flaxseeds are rich in arginine, an amino acid that supports nitric oxide production. A handful of these nuts and seeds as a snack can be beneficial. 

6. Nuts and Seeds  

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Watermelon contains citrulline, another amino acid that contributes to nitric oxide production. It can help relax blood vessels and improve blood flow. 

7. Watermelon 

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Dark chocolate and cocoa are sources of flavonoids that can enhance nitric oxide levels. Opt for high-quality dark chocolate with at least 70% cocoa content. 

8. Cocoa 

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Fatty fish like salmon are rich in omega-3 fatty acids, which can promote nitric oxide production and help maintain healthy blood pressure. 

9. Salmon 

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The active compound in turmeric, curcumin, has been shown to improve nitric oxide production. Incorporate turmeric into your cooking or try turmeric supplements. 

10. Turmeric  

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Nitric oxide is a vital molecule for maintaining cardiovascular health and overall well-being. Incorporating nitric oxide-rich foods into your diet can help support its production, leading to improved blood flow, lower blood pressure, and enhanced exercise performance. However, it's important to maintain a balanced diet and lifestyle for optimal health.  


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