Nitric oxide is a gas molecule that plays a role in combating infection and reducing inflammation. It is released from smooth muscle tissue and dilates or widens blood vessels, thereby boosting flood flow. Research indicates that certain foods contain nutrients that help elevate nitric oxide levels in the body.
Soy Isoflavones
Scientists from King's College London investigated the impact of soy isoflavones on nitric oxide output in healthy menopausal women. Participants consumed a low fat test meal with or without 80mg of soy isoflavones on two separate occasions. Researchers discovered that the soy isoflavones group experienced greater increases in nitric oxide production compared to the group without isoflavones, according to research reported in the July 2008 issue of the "Journal of Nutrition." Soy isoflavones can be found in the following foods: soybeans, tofu, soy milk, natto and soy nuts.
Watermelon
L-citrulline is an amino acid found in both the rind and flesh of watermelon that might boost nitric oxide levels, according to a study conducted by researchers from Florida State University. Scientists discovered that subjects consuming watermelon extract consisting of 2.7g of L-citrulline and 1.3g of L-arginine for four weeks experienced reductions in blood pressure. L-citrulline increased blood levels of L-arginine, which in turn increased nitric oxide output and lowered blood pressure, according to the June 2010 issue of the "American Journal of Hypertension."
Dark Chocolate
Consuming dark chocolate may raise nitric oxide levels. Scientists from Linko ping University in Sweden explored the impact of dark chocolate consumption on nitric oxide in healthy volunteers. They discovered that subjects ingesting 75g of dark chocolate experienced significant increases in nitric oxide. Researchers reported their research in the January 2011 issue of the "Journal of Cardiovascular Pharmacology."
L-Arginine Foods
In research reported in the November 1998 issue of the "Biochemical Journal," researchers from Texas A& M University stated that L-arginine is required for nitric oxide synthesis in the body. Include L-arginine rich foods, such as nuts, liver, sesame seeds, soy protein and egg whites, in your daily diet.
References
- "Journal of Nutrition"; A Meal Enriched With Soy Isoflavones Increases Nitric Oxide-Mediated Vasodilation in Healthy Postmenopausal Women; W.L. Hall et al.; July 2008
- "American Journal of Hypertension"; Effects of Watermelon Supplementation on Aortic Blood Pressure and Wave Reflection in Individuals With Prehypertension: A Pilot Study; A. Figueroa et al.; January 2011
- "Journal of Cardiovascular Pharmacology"; Effects of Cocoa Extract and Dark Chocolate on Angiotensin-Converting Enzyme and Nitric Oxide in Human Endothelial Cells and Healthy Volunteers-a Nutrigenomics Perspective; I.A. Persson et al.; January 2011
- "Biochemical Journal"; Arginine Metabolism: Nitric Oxide and Beyond; G. Wu and S.M. Morris; November 1998
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