Nitric oxide, NO, or nitrogen monoxide is a natural byproduct of human metabolism. It's produced by your body and helps maintain cellular function. NO also plays an important role in blood pressure, weight regulation, nerve function, immune response and sleep. Although some popular diets advocate NO supplementation or high NO-producing foods, there is not enough evidence to support aggressive usage. Exercise and foods rich in L-arginine, a building block of protein, naturally increase your body's NO production. In addition to providing the body with L-arginine, fruit, nuts, meat and dairy products provide antioxidants. Antioxidants are nutrients that destroy free radicals, molecules that damage cells, and help maintain a healthy level of NO in the body.
Step 1
Increase the amount of fruit and vegetables in your diet. Eat 1 1/2 cups of fruit or 100 percent fruit juice, or one cup of dried fruit and two to three cups of vegetables or vegetable juice daily.
Step 2
Eat five to six servings of protein-rich foods each day. One serving is equal to 1 oz. of meat, poultry or fish, 1/4 cup of cooked dry beans, one egg, 1 tbsp. of nut butter or 1/2 oz. of nuts or seeds.
Step 3
Consume three servings of dairy every day. Three cups of milk or yogurt, 4 1/2 oz. of natural cheese or 6 oz. of processed cheese are considered as one serving from the dairy group. Dairy also contains calcium, which is critical to nerve and muscle function.
Tips and Warnings
- Exercise 30 minutes or more daily. Exercise also temporarily increases NO production.
- Nitric oxide is not the same as nitrous oxide, or "laughing gas," but both can be toxic at certain levels. Consult your doctor before beginning any new diet or exercise plan.
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