BEET X NIRIC OXIDE

 A

Great — you’re referring to Dr. Michael Greger’s discussions on nitric oxide from his work (like How Not to Die and NutritionFacts.org). He emphasizes boosting nitric oxide naturally through diet rather than supplements. Here’s a summary of what he recommends for dietary sources and habits that enhance nitric oxide production:

---

✅ Beetroot & Beet Greens

• One of the richest sources of dietary nitrates → converted in the body to nitric oxide.

• Beet juice is especially popular among athletes for improving blood flow and endurance.

✅ Leafy Green Vegetables

• Spinach, arugula, kale, Swiss chard — excellent nitrate sources.

• Arugula is often highlighted as the highest nitrate vegetable per gram.

✅ Other Nitrate-Rich Vegetables

• Celery

• Lettuce

• Radishes

• Bok choy

✅ Nitric Oxide–Supporting Fruits

• Citrus fruits (oranges, lemons) → vitamin C helps stabilize nitric oxide.

• Pomegranates → polyphenols may increase nitric oxide bioavailability.

✅ Nuts & Seeds

• Walnuts, flaxseeds, chia → contain arginine, a precursor for nitric oxide production via the nitric oxide synthase pathway.

✅ Beans & Lentils

• Also provide arginine and antioxidants that protect nitric oxide from degradation.

✅ Limit Mouthwash

• Dr. Greger points out that antibacterial mouthwashes kill oral bacteria needed to convert nitrates → nitrites, which are a key step in nitric oxide production. Overuse of mouthwash may impair this natural pathway.

✅ Avoid Processed Meats

• While cured meats contain nitrates/nitrites, they come with carcinogenic nitrosamines, not the beneficial nitrates from vegetables.

---

🔎 Key Points from Dr. Greger’s work:

• The nitrate → nitrite → nitric oxide pathway depends on vegetables + oral bacteria.

• Plant-based, whole-food diets naturally support healthy nitric oxide levels.

• Regular exercise also increases nitric oxide production and improves endothelial function.

Would you like meal ideas or recipes rich in these nitric oxide–boosting foods?