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Nitric oxide has several identities. It is known as a gas, a molecule, a free radical, a toxic environmental pollutant, etc. In living organisms including the human body, nitric oxide (NO) is a very important and vastly spread signaling molecule that participates in almost every cellular and organ function in the body. Nitric oxide signals the blood vessels muscles to relax which ensures a healthy blood flow.
Nearly every cell in our body produces this molecule naturally. Nitric oxide is released from:
A healthy nitric oxide level is essential for our overall health and deficiency of nitric oxide can cause serious health issues.
Though nitric oxide is a highly reactive molecule, it is the key molecule in various biological functions throughout the human body. Different research and studies have discovered the following roles of NO:
The most important function of nitric oxide is relaxing the blood vessels’ muscles to allow proper blood flow throughout the body. And healthy erections and healthy sex life – all depends on proper blood flow.
Absolutely! In fact, penile erection depends on the release of nitric oxide levels.
During sexual stimulation, the brain signals to initiate a hormonal response to dilate the penile muscles. As a result, nitric oxide gets triggered and it relaxes and smoothes the arteries and muscles inside the penis to allow more blood flow in the penis to produce a natural and healthy erection.
When this activity of nitric oxide gets disturbed in the body, a man faces erectile dysfunction. Erectile dysfunction or ED is the inability to achieve, maintain or sustain a penile erection firm enough to perform sexual intercourse. This is a very common sexual problem in men..
Nitric oxide performs the following functions to help a man sexually:
The following factors can cause a decrease in nitric oxide levels in a person:
A person with low nitric oxide may experience the following symptoms:
The deficiency of nitric oxide also impacts the feel-good hormones. This can lead to issues like Alzheimer’s, dementia, etc.
Antioxidants are compounds that our body produces from the foods we consume. They reduce the breakdown of nitric oxide and increase the life of nitric oxide. Most importantly, antioxidants protect our cells from damage caused by harmful molecules called free radicals.
Free radicals are very reactive and unstable molecules that are produced naturally in our body either through the natural metabolic process (metabolism) or through exposure to toxic elements like pollutants, the smoke of cigarettes, industrial chemicals, UV Ray, etc.
For healthy body functions, the balance between antioxidants and free radicals is a must. If the number of free radicals increases, a state called oxidative stress occurs. Chronic oxidative stress can damage your DNA and the structure of the body cells. Also, it can cause health issues like cardiovascular diseases, type 2 diabetes, inflammatory diseases, cancer, etc.
Eating foods rich in antioxidants can increase your antioxidant levels to fight oxidative stress. Let’s check out which foods are high in antioxidants.
The following food items are rich in antioxidant:
According to studies, blueberries contain the highest amount of antioxidants among all the common fruits. A cup of harvested blueberries has 9,019 total antioxidants. These potent antioxidants neutralize harmful free radicals and reduce the risks of heart diseases, hypertension, high cholesterol, inflammation, etc.
Though strawberries are mainly known for their antioxidant and anti-inflammatory properties, according to the recent findings they also help with cellular metabolism and cellular survival. Eating about 8 medium-size strawberries can lower the risks of heart diseases, diabetes, some cancers, etc.
Among all the green teas, matcha has the highest level of antioxidants. One cup of matcha green tea is more beneficial than regular green tea. To maximize the nutrient absorption rates, take a cup of green tea two hours before or after your meals.
The consumption of whole grains can prevent the risk factors of cardiovascular diseases, diabetes, and cancer.
According to a study, pecans can reduce the oxidation in blood levels by 26%-33% within 2-8 hours. However, keep in mind pecans are high in calories. So it’s important to consume pecans in moderation.
Also, dark chocolate (cocoa), goji berries, raspberries, artichokes, etc. are excellent sources of antioxidants.
Our body can produce nitric oxide from nitrate. Nitrate is a natural chemical that our body converts into nitric oxide after consumption. We get nitrates from vegetables. Generally, the closer to the ground a vegetable is, the higher amount of nitrates it contains. Beet and dark leafy green vegetables are rich in dietary nitrates. Following a nitrate-rich diet can improve your NO levels.
Vegetables that contain high nitrates are:
Beets specifically contain a certain group of antioxidants called betalains. Betalains have anticancer, anti-lipidemic, and antimicrobial properties. Consumption of beet juice and capsules of beetroot extract can reduce the risk of colon and digestive tract cancers. According to a study, betalain capsules with beet extract successfully cured inflammation and osteoarthritis. So adding some beets to your salad might come in handy!
According to a study, the antioxidants (i.e. glutathione) in this leafy green reduces oxidative stress by influencing antioxidant metabolism. As a result, spinach protects the cells and DNA damage caused by free radicals.
The two major antioxidants in spinach are lutein and zeaxanthin. These two substances protect the eyes from UV light and other dangerous light wavelengths. They also protect the damages in eyesight caused by free radicals.
The folate and selenium in bok choy help to prevent cancer cells and it also protects the organs from oxidative damage caused by free radicals.
The nutrients in red cabbage reduce the risks of heart diseases, hypertension, type-2 diabetes, osteoporosis, etc. This vegetable has cancer fighting properties also.
Other leafy vegetables that contain nitrates are lettuce, celery, arugula, fennel, parsley, kale, etc.
Pomegranate is a superfruit with lots of potential benefits. It is rich in antioxidants that improve blood flow, maintain healthy blood pressure, cholesterol and cures erectile dysfunction. 50 ml of pomegranate juice has been shown to increase 44% of cardiac artery blood circulation.
According to a clinical study on animals, both pomegranate seed oil and pomegranate juice successfully increased the levels of nitric oxide synthase and the nitrates concentration in the blood. Also, it contains optimal levels of antioxidants than green tea and plenty of fruits.
Regular intake of pomegranate juice provides the following benefits:
According to a study, regular exercises trigger the nitric oxide release from the endothelial cells and increase the ability to produce NO. Exercises improve the use and intake of oxygen. It dilates the blood vessels and improves blood circulation throughout the body.
Especially cardiovascular exercises like jogging, rope skipping improve coronary blood circulation. This can prevent or lower health issues like blood pressure, blood sugar, cholesterol, etc.
We would suggest starting with a 5 minute walk or 10-20 minutes of cardio-related physical activity. Remember, you need to do exercises in moderation. Too much exercise can be harmful to your libido.
Regular intake of foods with omega-3 fatty acids improves blood circulation, keeps the arteries clean, and improves cardiovascular health. The best source of this substance is fatty and oily fish.
According to a clinical study, fish oil can boost nitric oxide production and can reduce oxidative damage. According to different sources, a regular intake of 250-500 mg of omega-3 per day is necessary for a healthy adult.
The following food items contain omega-3 fatty acid:
Amino acids are organic compounds usually found in protein-based foods. They are the building blocks of protein. Our bodies use amino acids to produce proteins to break down the consumed foods. Two certain amino acids L-arginine and L- citrulline produces nitric oxide in the body.
L-arginine is a semi-essential amino acid that our bodies can produce on their own in adulthood, but we need it during our childhood period. But conditions like stress can cause arginine deficiency. The deficiency of arginine is rare as all high-protein foods (like red meats, poultry, etc.) contain this key compound. As a result, when we eat these foods, our arginine levels increase.
In the body, arginine changes into nitric oxide. You can also take arginine in supplement form. Most nitric oxide boosting supplements are actually L-arginine supplements. These supplements are taken to cure erectile dysfunction, chest pain or angina, heart diseases, etc.
Health benefits of arginine
The following food items are dietary sources of L-arginine, they are also known as nitric oxide foods:
This is a nonessential amino acid that our body produces on its own. However, through foods or supplementation, you can increase citrulline levels. After consumption, our body changes citrulline into arginine and arginine produces nitric oxide. The most interesting thing is that citrulline increases arginine levels more than the direct consumption of arginine.
Health benefits of L-citrulline
The following foods are rich in L-citrulline:
Several natural herbs can boost your levels of nitric oxide:
Basil contains various vitamins, minerals, and antioxidants including lutein, beta-carotene, vitamin A, K, C, calcium, etc. Its antioxidant effects can reduce oxidative damage and prevent the risk of cancer. Per 100 grams of basil leaves has 183 mg of nitrates.
Cilantro has vitamin A, C, K, potassium, manganese, and antimicrobial properties. Its antimicrobial properties have beneficial effects. Per 100 grams of cilantro contains 247 mg of nitrates. Cilantro helps to lower blood pressure, blood sugar, anxiety, etc. it also protects against oxidative stress and prevents health issues like UTI, heart diseases, food poisoning, etc.
Garlic is a medicinal herb that is low in calories but very high in nutrients. It has vitamin C, B6, anti-inflammatory properties, manganese, allicin, etc. It improves blood flow in the heart and the penis. It is also a potent remedy for erectile dysfunction.
This is a Chinese aphrodisiac herb, also called Epimedium. Its active ingredients icariin boost the production of nitric oxide. This herb improves the immune system, blood circulation, lowers blood pressure, etc.
The following fruits boost nitric oxide in the body:
Citrus fruits are good sources of vitamin C. Vitamin C increases nitric oxide synthase levels and enhances the levels of enzymes that produce NO. Lemons, limes, oranges, and grapefruit can help to increase nitric oxide.
Watermelon is rich in L-citrulline that converts into nitric oxide in our body. It also contains vitamins A, C, B6, potassium, antioxidants, etc. watermelon or watermelon juice can improve your blood circulation, heart function, and blood pressure.
Per 100 g of rhubarb contains 281 mg of dietary nitrates. The stems of rhubarbs are safe to eat while the leaves are poisonous. Its natural taste is bitter, so cooking it with sugar can make the taste better.
Nitric oxide boosting dietary supplements are very popular. But these supplements do not contain NO directly, rather they contain compounds that our body turns into nitric oxide. Almost all nitric oxide boosting supplements contain amino acids -L-arginine and L-citrulline.
Benefits of nitric oxide supplementation
Several nitric oxides (NO) boosting supplements are available on the market. However, according to our research team, Vigrx nitric oxide support is the most popular NO supplement with positive customer feedback.
This supplement contains a combination of L-arginine and L-citrulline that is clinically proven to perform better than arginine or citrulline alone. Also, according to the official website, this supplement increases blood flow within 8 days.
Vigrx nitric oxide support is clinically tested and it comes with valid customer service and an authentic money-back guarantee. Click on the given link to visit its official website:
Official website – Vigrx Nitric Oxide Support
We all know mouthwash kills the oral bacteria that cause cavities and other dental diseases. However, according to a recent study, mouthwash also kills good bacteria.
Conventional mouthwashes disrupt the production of nitric oxide. The special bacteria in the mouth changes nitrate to nitric oxide and mouthwash kills them.
Apart from improving blood circulation, nitric oxide also regulates insulin levels. Insulin controls blood glucose by signaling cells to utilize the energy of glucose obtained from digested foods. Without nitric oxide, insulin cannot work properly. So, regular use of mouthwash causes diabetes by disrupting nitric oxide production.
According to a study, 65% of people who use mouthwash at least twice every day are at higher risk of developing diabetes than people who never used it.
Therefore, we’d suggest using mouthwash in moderation to protect your good bacteria and nitric oxide levels.
Breathing through your nose and some specific breathing techniques like humming, holding the breathing can increase nitric oxide production in the body. According to studies, mouth breathing reduces the exhaled nitric oxide levels by 50%.
On the other hand, nasal breathing techniques humming increases nitric oxide levels 15 times than normal breathing. The benefits of nasal breathing are:
Exposure to sunlight not only produces vitamin D but also increases the release of nitric oxide in the blood. According to a recent study, contact with direct natural sunlight can trigger the release of nitric oxide in the bloodstream.
Also, spending a few minutes under the morning sun can increase life expectancy by reducing the risk of getting strokes. But don’t overdo it, otherwise, you might experience a sunburn or heat stroke.
As the deficiency of nitric oxide can cause serious health issues, excessive consumption of NO can also be harmful. In fact, excess nitric oxide may cause the following complications and medical conditions:
Nitric oxide plays a vital role in maintaining our overall health. It dilates blood vessels that lead to proper blood flow throughout the body. As a result, blood, oxygen, and other important elements circulate properly throughout the whole body. But lower levels of nitric oxide can cause severe health issues.
Therefore, it is important to maintain an optimal nitric oxide level. Following a NO-rich diet, a moderate exercise regime, and other mentioned techniques can help achieve that. You can also use nitric oxide supplements that contain L-arginine and L-citrulline. If you feel you are extremely nitric oxide deficient, consult your doctor to receive the required treatment.
What is the fastest way to increase nitric oxide?
The fastest way to increase nitric oxide is to take nitric oxide (NO) boosting supplements. For instance, L-arginine and L-citrulline are known compounds that boost nitric oxide levels. So, a dietary supplement that contains these elements properly and in the right amount can improve your NO fast.
You can also consume foods that contain nitrates, arginine, and citrulline, perform moderate physical exercises and reduce the use of mouthwash to increase the natural production of NO levels over time.
What food is highest in nitric oxide?
Nitrate-rich vegetables can boost your nitric oxide levels. Nitrate is a chemical compound. When we eat foods with nitrates, our body (good bacteria and stomach acid) converts nitrates to nitrites (NO2-), and through non-enzymatic synthesis, nitrites become nitric oxide.
The following foods contain good levels of nitrates:
How do you get nitric oxide in your body?
Here are the best ways to get nitric oxide in your body:
Is nitric oxide bad for your liver?
Consuming high amounts of synthetic nitrates and nitrites-based foods like processed meat, deli meat, cured meats, etc. can harm your liver function. Also, regular intake of high-protein (pork, beef, etc.) sources of L-arginine can affect your liver too.
To maintain healthy nitric oxide levels, eat organic vegetables, greens, fruits, and foods that are rich in nitrates, arginine, and citrulline but low in calories. Also, avoid processed and canned meats.
Does turmeric increase nitric oxide?
Yes, turmeric improves blood flow in healthy adults by increasing the bioavailability of nitric oxide. Turmeric is a traditional Ayurvedic and Chinese medicine that people have been using since ancient times to dilate blood vessels and improve blood circulation.
Do bananas have nitric oxide?
Yes, bananas contain nitrates that convert into nitric oxide after consumption. Also bananas are good sources of magnesium and potassium. Magnesium in foods increases nitric oxide and boosts direct and indirect vasodilation. And potassium increases the release of nitric oxide through endothelial cells.
Does Honey increase nitric oxide?
Yes, according to researchers about 3 ounces of honey significantly increases the nitric oxide levels in the body. Honey is used for boosting male testosterone levels.
Does nitric oxide make you last longer in bed?
Yes, it does. Nitric oxide works as a vasodilator. This means it dilates blood vessels and maintains healthy blood flow throughout the body through the blood vessels and arteries.
A male erection completely depends on healthy blood flow in the penis. As nitric oxide improves blood flow in the penile blood vessels, the erections become harder and last longer. This increases sexual endurance, as a result, a man with healthy nitric oxide levels can last longer in bed.
Does nitric oxide increase testosterone?
Yes, according to studies nitric oxide (NO) stimulates the production of testosterone. NO increases the gonadotropin hormone secretion, in males these are the hormones that cause the testicles to generate testosterone.
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