Nitric oxide (NO) is a naturally occurring molecule that plays a vital role in many bodily functions, especially in the cardiovascular system. Not to be confused with Nitrous Oxide (N2O or laughing gas) Nitric oxide acts as a signalling molecule that helps regulate blood flow, blood pressure and mitochondrial respiration by relaxing the blood vessels through vasodilation.
How Nitric Oxide is Produced in the Body
Nitric oxide is produced in the body primarily through the consumption of dietary nitrates, which are found in specific foods, most notably certain vegetables. The process begins with nitrates (NO₃) and involves a series of conversions that rely on helpful bacteria and bodily processes.
Step 1: Dietary Nitrates
Nitric oxide is produced in the body primarily through the consumption of dietary nitrates, which are found in specific foods, most notably certain vegetables. The process begins with nitrates (NO₃) and involves a series of conversions that rely on helpful bacteria and bodily processes.
Step 2: Conversion of Nitrates to Nitrites in the Mouth
Once foods high in nitrates are ingested, the process of nitric oxide production starts in the mouth. Friendly bacteria on the tongue called intrinsic nitrate reductase enzymes play a crucial role in this step. These bacteria help convert the dietary nitrates into nitrites (NO₂) through a process called bacterial reduction. These nitrites serve as a precursor to nitric oxide, setting the stage for the next steps in production.
It’s important to note that this beneficial bacteria thrives in a healthy oral environment, meaning that overuse of antibacterial mouthwashes could reduce the effectiveness of this process by killing off the bacteria that help convert nitrates into nitrites.
Step 3: Nitrites in the Stomach
After the nitrites are produced in the mouth, they travel to the stomach via the saliva. In the acidic environment of the stomach, nitrites are further converted into nitric oxide. Some nitrites enter the bloodstream directly, where they can be transformed into nitric oxide when the body needs it, particularly in low-oxygen conditions such as during exercise or increased physical activity.
Step 4: Nitric Oxide in the Bloodstream
Once nitric oxide is produced, it acts quickly to relax and widen blood vessels, improving blood flow throughout the body. This process, called vasodilation, allows for better oxygen delivery to tissues and muscles. Nitric oxide helps support cardiovascular function by allowing blood to circulate more easily, which in turn helps the heart by reducing the pressure required to pump blood.
Foods That Support Nitric Oxide Production
Although nitric oxide is naturally produced by the body, this process can be supported by consuming specific foods rich in nitrates and L-arginine, an amino acid that aids in nitric oxide production. Below are some of the top foods known to boost nitric oxide levels:
Leafy Greens
Spinach, rocket, kale, and Swiss chard are among the best dietary sources of nitrates.
Beetroot
Beetroot is particularly rich in nitrates and can be enjoyed roasted, juiced, or grated raw into salads.
Citrus Fruits
Oranges, lemons, and grapefruits contain high levels of vitamin C, which plays a key role in protecting nitric oxide molecules from breaking down too quickly .
Nuts and Seeds
Walnuts, almonds, pumpkin and sunflower seeds are excellent sources of L-arginine, an amino acid that the body uses to produce nitric oxide .
Garlic
Garlic, in particular fermented garlic may enhance nitric oxide production through multiple mechanisms the help convert nitrates into nitric oxide.
Dark Chocolate
Dark chocolate, especially those with 70% cocoa content or more, contains flavonoids that may support the cardiovascular system.
Pomegranates
Pomegranates are packed with nitrates and polyphenols , both of which help support nitric oxide levels in the body.
How to Incorporate Nitric Oxide-Supporting Foods
Supporting nitric oxide production doesn’t require drastic changes. Instead, small, thoughtful additions of nitrate-rich foods can make a significant difference. Here are some easy ways to incorporate these foods into meals:
Breakfast: Start the day with a smoothie made from spinach, a handful of nuts, and a citrus fruit like an orange. Add some pomegranate seeds for extra antioxidants.
Lunch: A beet and rocket salad is a great way to support nitric oxide levels. Top it with walnuts and a citrus vinaigrette for added flavour and nutritional benefits.
Snack: Opt for a handful of walnuts or a square of dark chocolate as a satisfying, nitric oxide-supporting snack.
Dinner: Use garlic liberally in cooking. Whether it’s in a stir-fry, roasted vegetables, or pasta, garlic can help enhance nitric oxide production while adding flavour to meals.
Nitric oxide plays a crucial role in supporting cardiovascular function by improving blood flow and relaxing blood vessels. A food-first approach can naturally enhance the body's ability to produce nitric oxide. Incorporating nitrate-rich vegetables such as spinach, beets, and celery, along with other supportive foods like garlic, nuts, and citrus fruits, helps support overall wellbeing.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Genna Nelson
Nutritional Therapist and GN Wellness
