Nitric oxide is a gas molecule that plays a role in a number of functions in the body, including kidney function, penile erection and lowering inflammation. Moreover, nitric oxide helps smooth muscle in arterioles dilate and relax, thereby increasing blood flow. Although nitric oxide isn't present in foods, certain compounds found in foods stimulate nitric oxide production in the body.
Spicy Foods
Spicy foods, such as cayenne peppers and jalapenos, contain a compound called capsaicin, which might increase nitric oxide production, according to scientists at the Third Medical University in China. Researchers found that capsaicin activates a receptor found in the lining of blood vessels that leads to an increase in the production of nitric oxide, according to research published in the August 2010 issue of "Cell Metabolism."
Dark Chocolate
Increasing your intake of dark chocolate might boost nitric oxide output, according to a study performed by researchers at the University Hospital of Cologne in Germany. Scientists assigned subjects with prehypertension and stage 1 hypertension 6.3 g of dark chocolate, which contained 30 mg of polyphenols, or polyphenol-free white chocolate daily for 18 weeks. The study revealed that those in the dark chocolate group experienced increases in nitric oxide production and reductions in blood pressure compared with those consuming white chocolate. The findings were reported in the July 2007 issue of the "Journal of the American Medical Association."
Tofu
Soy protein contains chemical compounds called isoflavones, which have similar properties to the hormone estrogen. Scientists at King's College London examined the impact of soy isoflavones on nitric oxide activity in postmenopausal women. They discovered that participants consuming a low-fat meal with 80 mg of soy isoflavones experienced increases in nitric oxide production compared with those eating the same meal without soy isoflavones, according to research published in the July 2008 issue of "Journal of Nutrition." Good sources of soy isoflavones include tofu, soybeans, soy milk and soy nuts.
Watermelon
L-arginine is an amino acid created by the liver that improves blood vessel function and is converted to nitric oxide in the body. Scientists at the University Medical Centre Hamburg-Eppendorf in Germany discovered that the amino acid L-citrulline also boosts nitric oxide levels by increasing blood levels of L-arginine, according to findings published in the January 2008 issue of "British Journal of Clinical Pharmacology." L-arginine and L-citrulline are found in foods such as watermelon, legumes, meats and nuts.
References
- "Cell Metabolism"; Activation of TRPV1 by Dietary Capsaicin Improves Endothelium-Dependent Vasorelaxation and Prevents Hypertension; D. Yang et al.; August 2010
- "Journal of the American Association"; Effects of Low Habitual Cocoa Intake on Blood Pressure and Bioactive Nitric Oxide: a Randomized Controlled Trial; D. Taubert et al.; July 2007
- "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
- "British Journal of Pharmacology"; Pharmacokinetic and Pharmacodynamic Properties of Oral L-Citrulline and L-Arginine: Impact on Nitric Oxide Metabolism; E. Schwedhelm et al.; January 2008
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