Beets

Beets are rich in dietary nitrates, which your body can convert to nitric oxide.According to one study in 38 adults, consuming a beetroot juice supplement increased nitric oxide levels by 21% after just 45 minutes .Similarly, another study showed that drinking 3.4 ounces (100 ml) of beetroot juice significantly increased nitric oxide levels in both men and women.

Thanks to their rich content of dietary nitrates, beets have been linked to a number of health benefits, including improved cognitive function, enhanced athletic performance and lower blood pressure levels .

 Garlic

Garlic can boost nitric oxide levels by activating nitric oxide synthase, the enzyme that aids in the conversion of nitric oxide from the amino acid L-arginine .One animal study showed that aged garlic extract temporarily increased blood nitric oxide levels by up to 40% within an hour of consumption .Another test-tube study found that aged garlic extract also helped maximize the amount of nitric oxide that can be absorbed by the body .Both human and animal studies indicate that garlic’s ability to increase nitric oxide levels may have a beneficial effect on health and can help lower blood pressure and improve exercise tolerance.

 Meat

Meat, poultry and seafood are all excellent sources of coenzyme Q10, or CoQ10 — an important compound believed to help preserve nitric oxide in the body.In fact, it’s estimated that the average diet contains between 3–6 mg of CoQ10, with meat and poultry supplying about 64% of the total intake .Organ meats, fatty fish and muscle meats like beef, chicken and pork contain the highest concentration of CoQ10.

Studies show that getting enough CoQ10 in your diet not only preserves nitric oxide but can also help improve athletic performance, prevent migraines and promote heart healt.

Dark Chocolate

Dark chocolate is loaded with flavanols — naturally occurring compounds that boast an extensive list of powerful health benefits.In particular, research shows that the flavanols found in cocoa can help establish optimal levels of nitric oxide in your body to promote heart health and protect cells against oxidative damage .One 15-day study in 16 people showed that consuming 30 grams of dark chocolate daily led to significant increases in nitric oxide levels in the blood.What’s more, participants experienced decreases in both systolic and diastolic blood pressure levels — the top and bottom number of the blood pressure reading .Because of its rich content of nitric-oxide-boosting flavanols, dark chocolate has been associated with improved blood flow, enhanced brain function and a lower risk of heart disease, too.

Leafy Greens

Leafy green vegetables like spinach, arugula, kale and cabbage are packed with nitrates, which are converted to nitric oxide in your body .According to one review, regular consumption of nitrate-rich foods like green leafy vegetables can help maintain sufficient levels of nitric oxide in the blood and tissues .One study even showed that eating a nitrate-rich meal containing spinach increased salivary nitrate levels eightfold and significantly decreased systolic blood pressure (the top number).Other research has found that consuming high-nitrate leafy greens may also be associated with a reduced risk of heart disease and cognitive decline

Citrus Fruits

Citrus fruits like oranges, lemons, limes and grapefruit are all excellent sources of vitamin C, an important water-soluble vitamin that plays a central role in health. Vitamin C can enhance levels of nitric oxide by increasing its bioavailability and maximizing its absorption in the body. Research shows that it may also bump up levels of nitric oxide synthase, the enzyme needed for the production of nitric oxide .Studies indicate that citrus fruit consumption may be linked to decreased blood pressure, improved brain function and a lower risk of heart disease — all of which may be due in part to their ability to boost nitric oxide levels .

Pomegranate

Pomegranate is loaded with potent antioxidants that can protect your cells against damage and preserve nitric oxide.One test-tube study showed that pomegranate juice was effective in protecting nitric oxide from oxidative damage while also increasing its activity .Another animal study found that both pomegranate juice and pomegranate fruit extract were able to increase levels of nitric oxide synthase and boost the concentration of nitrates in the blood.Human and animal studies have found that antioxidant-rich pomegranate can improve blood flow, which may be especially beneficial in treating conditions like high blood pressure and erectile dysfunction.

Nuts and Seeds

Nuts and seeds are high in arginine, a type of amino acid that is involved in the production of nitric oxide.Some research suggests that including arginine from foods like nuts and seeds in your diet can help increase nitric oxide levels in your body.For example, one study in 2,771 people showed that a higher intake of arginine-rich foods was associated with higher levels of nitric oxide in the blood .Another small study found that supplementing with arginine increased levels of nitric oxide after just two weeks .Thanks to their arginine content and stellar nutrient profile, regularly eating nuts and seeds has been associated with lower blood pressure, improved cognition and increased endurance

Watermelon

Watermelon is one of the best sources of citrulline, an amino acid that’s converted to arginine and, ultimately, nitric oxide in your body.One small study found that citrulline supplements helped stimulate nitric oxide synthesis after just a few hours but noted that it may take longer to see positive effects on health .Meanwhile, another study in eight men showed that drinking 10 ounces (300 ml) of watermelon juice for two weeks led to significant improvements in nitric oxide bioavailability .Recent research suggests that upping your intake of watermelon not only enhances nitric oxide levels but can also improve exercise performance, decrease blood pressure and boost blood flow.