FOODS HIGH IN NITRIC OXIDE, NITRIC OXIDE RICH FOODS, FOODS THAT PRODUCE NITRIC OXIDE, WHAT FOODS HAVE NATURAL NITRIC OXIDE, NITRIC OXIDE HEALTH BENEFITS AND RISKS, NITRIC OXIDE SUPPLEMENTS, WHAT IS NITRIC OXIDE.

HISTORY OF NITRIC OXIDE.

Nitric oxide (nitrogen monoxide, NO) has been researched extensively by chemists and physicists for more than two centuries, and as a result, there is a large database of knowledge determining its biological activities.

The startling discovery in 1987 that the small reactive radical molecule nitric oxide is especially generated and functions as an important messenger in the mammalian cardiovascular system earned Robert Furchgott, Louis Ignarro, and Ferid Murad the 1998 Nobel Prize in Physiology or Medicine. NO was previously thought to be a hazardous contaminant by biologists, but we now know it is a versatile actor in almost all areas of physiology and pathology.

PHARMACOLOGY OF NITRIC OXIDE.

Nitric oxide (NO), a special kind of transmitter in the nervous system, is synthesized from the amino acid l-arginine by NO synthases.

NO is an odorless, colorless gas that is soluble in aqueous and organic solvents and is a byproduct of the breakdown of a variety of unstable nitroso and nitro compounds. Nitrogen dioxide (NO2), a dark unpleasant gas, is rapidly oxidized by NO gas. NO2 (nitrite) and NO3 (nitrate) are rapidly oxidized in solution.

The revelation in 1979 that NO is a powerful vasodilator that operates through the actions of cyclic GMP was based on the knowledge that nitro vasodilators liberate NO and increase cyclic GMP production.

PHARMACOLOGICAL ACTIONS OF NITRIC OXIDE.

1.       NO-induced vascular smooth muscle relaxation promotes vasodilation, which can lead to a drop in blood pressure. NO activity that is more localized may increase regional blood flow without necessarily lowering systemic blood pressure. Skeletal muscle artery dilatation during exercise is a prominent example of this, as it results in significantly increased skeletal muscle blood flow without significant vasodilation in other resistance arteries in other parts of the body, preventing any major drop in systemic blood pressure. The pharmacology of NO is the same whether it comes from endothelial cells in the arteries or from outside medications like nitro vasodilators.

2.       NO through activation of cyclic GMP accumulation triggers intracellular events that lead to inhibition of platelet function-aggregation. Platelets aggregate at the site of injury induced by high blood pressure in the walls of blood vessels thus promoting decrease in blood flow and an effort to repair but in return can cause ischemia and other harmful cardiovascular effects.

3.       NO is produced by various cell types, including vascular endothelium, NANC neurons, macrophages, neutrophils, and hepatocytes. It is primarily produced by endothelial NO synthase, a cell enzyme exclusive to vascular endothelial cells. Neuronal NO synthase synthesizes NO, which may also aid memory and learning.

4.       Nitric oxide (NO) influences both healthy and pathological brain activities. It is involved in neurotransmitter release, signaling, plasticity of synapses, and motor function learning. NO plays an important role in the degenerative processes of several movement diseases, including Parkinson's disease, amyotrophic lateral sclerosis, and Huntington's disease.

MAIN NITRIC OXIDE SUPPLEMENTS & RECOMMENDED DOSAGE.

Nitric oxide is produced by the body using amino acids L-arginine and L-citrulline, which can be supplemented to increase levels. Consuming foods rich in nitrates, found in water and leafy vegetables, can also boost nitric oxide levels.

L-arginine, an amino acid found in meat and dairy, is a common supplement used to help in nitric oxide production, and can be taken orally, applied to the skin, or inhaled.

L-arginine, taken daily between 2.5 gm and 5 gm, can improve Erectile Dysfunction symptoms in mild to moderate cases, enhance strength and power during exercise if taken around 6 gm per day, and some individuals take up to 24gm daily, but may increase side effects.

THE HEALTH BENEFITS OF NITRIC OXIDE (NO) & NITRIC OXIDE SUPPLEMENTS.

Nitric oxide (NO) is a gas naturally produced in the body, responsible for blood flow regulation, immune system function, neurotransmission, sexual function, and exercise performance. It relaxes blood vessel walls, boosts oxygen supply to muscles, and improves nutrient and oxygen delivery to tissues and organs. It also enhances white blood cell production, memory, and learning.

The main Health Benefits of NO Supplements are as under:

1.       INCREASE EXERCISE TOLERANCE AND PERFORMANCE.

NO supplements improve strength, endurance, and performance by improving blood flow to muscles during exercise. They delay exhaustion, enhance exercise capacity, speed up post-exercise recovery, reduce muscular pain, and improve overall performance.

2.       DECREASE BLOOD PRESSURE.

Nitric oxide supplements can significantly lower blood pressure, particularly in hypertensive patients, by improving blood flow and reducing blood flow resistance, according to multiple studies, and even in healthy individuals.

3.       POSITIVE IMPACT ON CARDIOVASCULAR HEALTH.

Nitric oxide supplements can reduce inflammation and improve blood vessel health, reducing the risk of cardiovascular disorders like hypertension and stroke. They also enhance endothelial function, which is crucial for cardiovascular disease prevention and treatment, as it significantly predicts cardiovascular disease. Therefore, nitric oxide and NO supplements are essential for cardiovascular disease prevention.

4.       DECREASE FATIGUE.

Nitric oxide (NO) supplements can help athletes feel less fatigued during exercise by controlling blood flow and oxygen delivery to active muscles. NO supplements help reduce the buildup of metabolic waste products, which can lead to exhaustion and pain. They also help delay exhaustion after prolonged exercise, increasing stamina and reducing tiredness during high-intensity activities.

5.       INCREASE MUSCLE PERFORMANCE.

Nitric oxide supplements can enhance muscle blood flow, promoting muscular pumps, muscle development, and recuperation. This is particularly beneficial for sportsmen and bodybuilders seeking to build stronger muscles through increased blood flow.

6.       IMPROVE ERECTILE DYSFUNCTION.

Millions of men worldwide suffer from erectile dysfunction (ED), a condition characterized by inability to maintain a strong erection. Poor blood supply to the penis, caused by factors like age, diabetes, and hypertension, can be improved by NO supplements.

7.       SUPPORT COGNITIVE FUNCTION.

Nitric oxide supplements can improve brain function by enhancing blood flow and oxygen delivery, leading to improved memory, concentration, and mental alertness. Studies show that nitric oxide supplementation can enhance cognitive performance in both healthy and cognitively impaired individuals, with a six-week study showing significant improvement.

8.       IMPROVE THE SYMPTOMS OF PERIPHERAL ARTERY DISEASE.

Peripheral artery disease restricts blood flow to arms and legs due to narrowed arteries. Nitric oxide, a vasodilator, can widen these arteries and increase blood flow.

9.       REGULATE BLOOD SUGAR.

NO deficiency may contribute to type 2 diabetes development by regulating insulin signaling and secretion, leading to insulin resistance, poor glucose uptake, and elevated blood sugar. Diabetes patients may benefit from arginine supplements, which increase nitric oxide production and improve insulin sensitivity. Studies have shown that arginine supplements improve glucose metabolism, insulin sensitivity, and pancreas cell function. While arginine doesn't prevent diabetes, it might help with insulin response. However, further research is needed to fully understand the impact of nitric oxide on insulin.

1    ANTIMICROBIAL & IMMUNOMODULATORY EFFECTS.

Although it is unknown how NO influences the immune system, immune cells have significant nitric oxide activity. Nitric oxide has the ability to promote or decrease inflammation, as well as activate cells that attack and defend against infections and invading microorganisms. Because NO gas is lethal to bacteria, your body uses it to eliminate microorganisms that could cause infection.

1     REGULATE BODY METABOLISM.

Nitric oxide is also used by your body to produce energy. The gas interacts with your mitochondria (your cells' energy centers) and improves their efficiency. Nitric oxide also encourages your cells to absorb glucose for energy and aids in the breakdown of fatty acids.

1     SUPPORT WOUND HEALING.

Nitric oxide plays a crucial role in wound healing by promoting inflammatory response, cell proliferation, collagen formation, and new blood vessel formation, while also preventing infection.

COMMON SIDE EFFECTS OF NITRIC OXIDE SUPPLEMENTS.

NO supplements can cause side effects like bloating, diarrhea, fast heartbeat, headaches, heartburn, nausea and vomiting, and stomach pain. Nitric Oxide supplements can cause severe side effects, particularly with large doses. These include severe allergic reactions, worsening heart conditions, lowering blood pressure, lung problems, and abnormal white blood cell counts. L-arginine in people with recent heart attacks may increase the risk of another attack, hospitalization, and death. Additionally, nitric oxide supplements may cause dizziness and fainting spells.

PRECAUTIONS FOR USING NO SUPPLEMENTS.

Nitric oxide (NO) supplements may be advised against by healthcare providers if there are any known allergies, pregnancy, breastfeeding, older adults over 65, children, abnormal white blood cell (WBC) count, digestive system problems, Guanidinoacetate methyltransferase deficiency (GAMT), heart conditions, or low blood pressure. NO supplements may increase Nitric Oxide blood levels in breastfeeding parents, but not in breast milk. Older adults may be more sensitive to medication side effects, especially those with a recent heart attack. Children may also be at higher risk of side effects from NO supplements. People with GAMT Deficiency should avoid NO supplements, as they lack the protein to convert arginine into creatine. NO supplements may worsen heart conditions, especially a recent heart attack in older adults.

BEST FOODS FOR BOOSTING NITRIC OXIDE LEVELS IN THE BODY.

Diet, Regular Exercise and Maintaining good Oral Hygiene are the best ways one can naturally promote healthy Nitric Oxide Levels in the body. 

Here are the Best Foods for this purpose:

1.       GARLIC.

Garlic activates nitric oxide synthase, converting nitric oxide from L-arginine. Studies show aged garlic extract can temporarily increase blood nitric oxide levels by up to 40% within an hour. This may benefit health, lower blood pressure, and improve exercise tolerance.

2.       BEETS.

Beets are rich in dietary nitrates, which can convert into nitric oxide. Consuming beetroot juice supplements can increase nitric oxide levels by 21% in adults and 3.4 ounces in both men and women.

3.       DARK CHOCOLATE.

Dark chocolate, rich in flavanols, has numerous health benefits, including promoting heart health and protecting cells from oxidative damage. Consuming 30 grams daily increases nitric oxide levels and lowers blood pressure levels. Dark chocolate's flavanol content also enhances blood flow, brain function, and lowers heart disease risk.

4.       MEAT.

Meat, poultry, and seafood are rich sources of coenzyme Q10, which helps preserve nitric oxide in the body. The average diet contains 3-6 mg of CoQ10, with organ meats, fatty fish, and muscle meats having the highest concentration. According to research, eating enough CoQ10 not only retains nitric oxide, but it can also boost athletic performance, avoid migraines, and promote heart health.

5.       CITRUS FRUITS.

Citrus fruits, including oranges, lemons, limes, and grapefruit, are rich in vitamin C, a crucial water-soluble vitamin. It increases nitric oxide levels, boosts nitric oxide synthase, and may reduce blood pressure, improve brain function, and lower heart disease risk, possibly due to its antioxidant properties.

6.       LEAFY GREEN VEGETABLES.

Leafy green vegetables like spinach, arugula, kale, and cabbage are rich in nitrates, which are converted into nitric oxide. Regular consumption helps maintain nitric oxide levels in the blood and tissues. Consuming high-nitrate leafy greens may reduce heart disease and cognitive decline risk.

7.       NUTS AND SEEDS.

Nuts and seeds are rich in arginine, an amino acid involved in nitric oxide production. Research indicates that consuming these foods can increase nitric oxide levels, leading to lower blood pressure, improved cognition, and increased endurance. Supplementing with arginine can also increase nitric oxide levels.

8.       POMEGRANATE.

Pomegranate, rich in potent antioxidants, effectively protects cells from oxidative damage and preserves nitric oxide. Studies show that pomegranate juice and fruit extract increase nitric oxide synthase levels and nitrate concentration, improving blood flow and potentially treating conditions like high blood pressure and erectile dysfunction.

9.       RED WINE.

Red wine, rich in antioxidants, has numerous health benefits and has been found to increase nitric oxide levels in cells. Studies have shown that certain compounds in red wine enhance nitric oxide synthase, thereby reducing blood pressure and improving heart health.

 

10.       WATERMELON.

Watermelon is a rich source of citrulline, which converts to nitric oxide. Studies show citrulline supplements stimulate nitric oxide synthesis, while watermelon juice can improve nitric oxide bioavailability. Regular watermelon intake can enhance nitric oxide levels, improve exercise performance, decrease blood pressure, and boost blood flow.

11.       EGGS.

Egg is a rich source of animal protein, vitamins, minerals, essential fatty acids, phospholipids, sphingomyelin, lutein, zeaxanthin, bioactive components, antioxidants, and choline. Eggs contain arginine, a precursor of nitric oxide, crucial for endothelial function, a vasomotor response that contributes to atherosclerosis, CVD, and other chronic diseases.

12.       ONIONS.

Fresh onions have been demonstrated to improve nitric oxide production, which is beneficial for your testosterone. They are also high in vitamin C, which, as previously said, protects your nitric oxide molecule from free radicals. Onions also contain a substance known as Quercetin. The capacity of quercetin to increase nitric oxide levels is well established. Quercetin reduces inflammation and helps to prevent cancer. It also aids in weight loss and suppresses thyroid cell proliferation. Onions also contain chromium, which helps to manage blood sugar levels.

13.       ARONIA BERRIES.

Aronia berries are antioxidant powerhouses, rich in polyphenols, vitamin C, and nitric oxide synthase. These small berries are essential for immune health, collagen production, and skin collagen production. Aronia berries also contribute to the activation of the enzyme nitric oxide synthase, which transforms the amino acid L-arginine into nitric oxide.

14.       PUMPKIN SEEDS.

According to research, the antioxidants in pumpkin seeds boost nitric oxide levels in the body. This molecule helps to keep your blood vessels smooth, flexible, and healthy, which improves blood flow and lowers your risk of heart and circulation disorders. 

15.       CELERY.

Celery, often considered a vegetable with minimal nutritional value, contains nitrates, bioflavonoids, potassium, and smaller amounts of vitamins A, beta-carotene, and lutein. The USDA recommends adults consume 4 servings per week, alongside other vegetables like asparagus, avocado, beets, Brussels sprouts, cabbage, cauliflower, cucumber, eggplant.

16.       WATER.

Nitrate is a naturally occurring compound found in some lakes, rivers, and ground water. While too much nitrate in drinking water can be harmful, drinking water with a nitrate content of 10 mg/L or less can be regarded as safe.

OTHER WAYS TO TAKE NITRIC OXIDE NATURALLY.

1.       EXERCISE.

Walking or swimming, for example, has been shown in studies to boost nitric oxide release from endothelial cells in the body. Endothelial cells are a tiny layer of cells that line blood arteries and create nitric oxide, which plays a role in the health of blood vessels.

2.       INHALE THROUGH NOSE.

A 2017 study that looked at the differences between nose and mouth breathing during exercise discovered that breathing via the nose promotes nitric oxide generation. This can improve performance throughout exercise.

3.       MAINTAINING GOOD ORAL HYGIENE.

The bacterial conversion of dietary nitrates to NO requires a healthy oral microbiota and usual stomach acid levels. Actinomyces, Corynebacterium, Haemophilus, Kingella, Neisseria, Rothia, and Veillonella bacteria have been found to express a nitrate reductase enzyme, which is responsible for the conversion of nitrate to nitrite. Nitrites in saliva are transformed to NO in the stomach's acidic environment after being swallowed. This NO conversion route can be disrupted by proton pump inhibitors, antacids, and mouthwash.

POTENTIAL SIGNS OF NITRIC OXIDE DEFICIENCY IN BODY.

Nitric oxide is a molecule that helps the body maintain homeostasis by promoting healthy circulation, vascular wellness, and cellular energy. Many other conditions might produce symptoms of insufficient nitric oxide, so consult your doctor if you notice any of the following:

Temperature swings in the body.

Libido fluctuates

Sleep deprivation.

Daytime sleepiness and fatigue.

THE BOTTOM LINE.

Nitric oxide is crucial for healthy cells, oxygen delivery, and circulatory system wellness. A balanced diet with various foods can boost nitric oxide production. Consult a doctor before major dietary changes, as medical views on red wine and alcohol differ. Work with a healthcare professional for optimal nitric oxide balance.