If you’re looking for foods that increase nitric oxide naturally, you’re in the right place. Nitric oxide is a naturally occurring molecule involved in blood vessel function, circulation, and several other processes in the body.
One way your body can obtain the building blocks for the nitric oxide pathway is through food. Certain vegetables, particularly leafy greens and beetroot, contain dietary nitrate that can participate in the nitrate-nitrite-nitric oxide pathway.
This guide looks at 10 foods that can be part of a balanced diet while providing nutrients associated with nitric oxide production and availability.
What Is Nitric Oxide?
Nitric oxide, commonly called NO, is a signaling molecule naturally produced by the body. One of its important functions is helping regulate the muscles surrounding blood vessels.
When these muscles relax, blood vessels can widen, supporting normal blood flow.
Your body can produce nitric oxide through more than one pathway. One involves the amino acid L-arginine, while another uses dietary nitrate, which can be converted to nitrite and then nitric oxide.
Diet is therefore one area researchers have studied when looking at ways to support nitric oxide availability.
How Can Food Support Nitric Oxide?
Certain foods contain dietary nitrate. After you eat nitrate-rich foods, bacteria in the mouth can help convert nitrate into nitrite. Further conversion can contribute to nitric oxide formation.
Green leafy vegetables are among the richest dietary sources of nitrate. Beetroot is another well-known source that has been extensively studied.
However, eating a nitrate-rich food does not mean that the food itself contains large amounts of nitric oxide ready to enter your bloodstream. Instead, the nutrients participate in pathways your body can use to produce or support nitric oxide.
10 Foods That May Support Nitric Oxide Naturally
1. Beetroot
Beetroot is probably one of the best-known foods associated with dietary nitrate and nitric oxide.
Beetroot naturally contains nitrate, which can participate in the nitrate-nitrite-nitric oxide pathway. Research has investigated beetroot juice and other beetroot products in relation to vascular function, blood pressure, and exercise performance.
You can enjoy beetroot roasted, steamed, added to salads, blended into smoothies, or consumed as part of other meals.
Beetroot is also an ingredient found in many nitric oxide supplements.
2. Spinach
Spinach is another excellent source of dietary nitrate.
Research reviewing nitrate-rich vegetables has found leafy greens such as spinach to be among the foods with relatively high nitrate concentrations.
You can add spinach to salads, omelets, soups, smoothies, sandwiches, or cooked meals.
Because spinach also provides other vitamins, minerals, and plant compounds, it can be a useful part of an overall balanced diet.
3. Arugula
Arugula, also known as rocket, is another leafy green that can provide dietary nitrate.
Research examining nitrate concentrations in vegetables has found arugula to be among the higher-nitrate options.
Its peppery flavor makes it particularly easy to add to salads, sandwiches, wraps, and meals.
If you’re specifically looking to increase your intake of nitrate-rich vegetables, adding different leafy greens throughout the week can be a practical approach.
4. Lettuce
Lettuce may seem like a simple salad ingredient, but some varieties can contribute dietary nitrate.
Research has identified lettuce among vegetables containing relatively high levels of nitrate, although the amount can vary depending on the variety and growing conditions.
Try combining lettuce with spinach or arugula to create a more varied leafy-green salad.
Adding vegetables with different colors and textures can also make healthy meals more enjoyable and easier to maintain long term.
5. Celery
Celery is another vegetable that contains dietary nitrate.
Research examining nitrate levels across vegetables has identified celery as a source of nitrate, although concentrations can vary.
Celery can be eaten raw as a snack, added to salads, or included in soups, stews, and smoothies.
Rather than focusing on one particular food, consider celery as one part of a varied diet containing several different vegetables.
6. Swiss Chard
Swiss chard is a leafy green vegetable that can provide dietary nitrate.
Like spinach and other leafy greens, it can be incorporated into everyday meals in several ways.
You can sauté Swiss chard, add it to soups, combine it with other vegetables, or use the leaves as part of a healthy meal.
Research has identified Swiss chard among vegetables with relatively high nitrate concentrations.
This makes it another interesting choice for people looking to include more nitrate-rich vegetables in their diet.
7. Radishes
Radishes are root vegetables that can also contribute dietary nitrate.
They are easy to add to salads, sandwiches, wraps, and vegetable dishes.
Different varieties can have different nutritional profiles, so it is better to think of radishes as one of many vegetables that can contribute to a balanced diet rather than relying on them as a single source of nitric oxide-related nutrients.
Research has identified radishes among vegetables containing relatively high nitrate levels.
8. Bok Choy
Bok choy is a cruciferous vegetable commonly used in Asian cuisine.
It provides a variety of nutrients and can also contribute dietary nitrate. Research examining vegetable nitrate concentrations has identified bok choy as a relatively nitrate-rich vegetable.
Try adding bok choy to stir-fries, soups, noodle dishes, or steamed vegetable meals.
Including different vegetables in your diet is generally more useful than concentrating on one particular food.
9. Parsley
Parsley is often used in small amounts as a garnish, but it is also a plant food that contains dietary nitrate.
Research has identified parsley among vegetables with relatively high nitrate concentrations.
Because parsley is usually eaten in smaller quantities than spinach or lettuce, it may not provide the same overall nitrate contribution to your diet.
Still, adding fresh herbs such as parsley to meals is an easy way to increase plant variety and flavor without relying heavily on processed sauces.
10. Mustard Greens
Mustard greens are another leafy vegetable that can contribute dietary nitrate.
They have a stronger flavor than some other leafy greens, but they can be cooked into many different dishes.
You can sauté them with other vegetables, add them to soups, or use them as part of a mixed greens dish.
Research examining nitrate-rich vegetables has included mustard greens among vegetables with relatively high nitrate concentrations.
Can These Foods Actually Increase Nitric Oxide?
The short answer is that nitrate-rich foods can contribute to the body’s nitrate-nitrite-nitric oxide pathway.
Dietary nitrate is absorbed and circulated through the body. Some nitrate is concentrated in saliva, where oral bacteria can convert it to nitrite. Further processes can contribute to nitric oxide formation.
However, individual responses can vary.
Factors such as the amount consumed, the specific food, preparation method, individual physiology, and oral bacteria can influence how dietary nitrate is processed.
That’s why it is better to think about these foods as part of an overall healthy eating pattern rather than as guaranteed nitric oxide boosters.
Food vs. Nitric Oxide Supplements
A healthy diet should generally be the foundation of good nutrition.
However, some people may also be interested in a nitric oxide supplement that combines several ingredients associated with the nitric oxide pathway.
For example, CircO2 from Advanced Bionutritionals contains ingredients including beetroot powder and L-citrulline, along with other ingredients in its proprietary blend.
If you’re interested in exploring a supplement alongside a healthy diet, you can learn more about the CircO2 formula and current offer below.
Affiliate Disclosure: We may earn a commission if you purchase CircO2 through our affiliate link, at no additional cost to you.
How to Add More Nitric Oxide-Friendly Foods to Your Diet
You don’t need to completely change your diet to include more nitrate-rich foods.
Start with small, practical changes.
Add spinach or arugula to your lunch salad. Include beetroot with dinner. Add celery to soups or snacks. Try bok choy in a stir-fry.
The goal is variety.
A diet containing different vegetables provides a broad range of nutrients and plant compounds. Rather than searching for one “magic” nitric oxide food, focus on consistently eating a variety of vegetables as part of a balanced eating pattern.
You can also rotate your choices throughout the week so your meals remain interesting.
Does Cooking Affect Nitrate Content?
Food preparation can influence nutrient composition, and nitrate levels may vary depending on the vegetable, growing conditions, storage, and cooking method.
Research on nitrate-rich vegetables has shown that nitrate concentrations can vary substantially between different foods and even within the same type of vegetable.
Therefore, there is no need to obsess over a single preparation method.
Fresh, frozen, steamed, roasted, and cooked vegetables can all have a place in a healthy diet.
The most important step is choosing nutritious foods consistently and eating enough vegetables overall.
Frequently Asked Questions
What foods are highest in nitric oxide?
Foods don’t generally provide large amounts of nitric oxide itself. Instead, foods such as beetroot and leafy green vegetables provide dietary nitrate that can participate in the body’s nitrate-nitrite-nitric oxide pathway.
Is beetroot good for nitric oxide?
Beetroot is a well-studied source of dietary nitrate. Research has examined beetroot products for their potential effects on nitric oxide availability, vascular function, and exercise-related outcomes.
Does spinach increase nitric oxide?
Spinach is a nitrate-rich leafy green. Dietary nitrate can participate in the nitrate-nitrite-nitric oxide pathway, making spinach a useful food to include in a varied diet.
What is the best natural nitric oxide booster?
There isn’t one food that is automatically the “best” for everyone. Beetroot, spinach, arugula, celery, lettuce, Swiss chard, and other vegetables can contribute dietary nitrate.
Can I get nitric oxide from food?
Your body produces nitric oxide naturally. Certain foods provide nitrate and other nutrients that can participate in pathways involved in nitric oxide production and availability.
Final Thoughts
If you’re searching for foods that increase nitric oxide naturally, start with your overall diet rather than looking for a single miracle food.
Beetroot, spinach, arugula, lettuce, celery, Swiss chard, radishes, bok choy, parsley, and mustard greens are examples of vegetables that can contribute dietary nitrate.
Research has particularly focused on leafy green vegetables and beetroot because of their nitrate content and their relationship with the nitrate-nitrite-nitric oxide pathway.
For most people, the simplest approach is to include a variety of vegetables regularly while maintaining a balanced diet and healthy lifestyle.
If you’re also interested in a convenient nitric oxide supplement, CircO2 is formulated with ingredients including beetroot and L-citrulline.
Ready to Explore CircO2?
Learn more about the CircO2 nitric oxide supplement, its ingredients, current package options, and 90-day satisfaction guarantee on the official offer page.
This article is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Consult your doctor or qualified healthcare professional before starting a new dietary supplement, especially if you take medication or have a medical condition.