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Nitric oxide is a molecule that plays an important role in the body, which works to dilate blood vessels to promote blood circulation, and offers a variety of health benefits, including lowering blood pressure, improving Improve exercise performance, prevent heart disease, and enhance brain function. Daily dietary changes are one of the most effective and best ways to increase natural levels of this important molecule.
1. Beets with nitric oxide added
In beetroot contains a large amount of nitrate, when absorbed into the body will be converted into nitric oxide. A study of 38 adults showed that after just 45 minutes of consuming beetroot juice, nitric oxide levels in the body increased by 21%. The results of another study also showed that drinking 3.4 ounces (100ml) of beetroot juice could significantly increase nitric oxide levels in both men and women.
Thanks to its rich nitrate content, beets have provided certain health benefits, including enhanced physical performance, improved cognitive function, and reduced high blood pressure.
Củ cải đường đem lại nhiều lợi ích về sức khỏe
2. Eat garlic with nitric oxide supplements
Garlic is one of the great food sources that help replenish nitric oxide in the body by activating nitric oxide synthase - the enzyme that aids in the conversion of nitric oxide from the amino acid L-arginine.
In an animal study, taking aged garlic extract could temporarily increase blood levels of nitric oxide by up to 40% within an hour of consumption. The use of garlic not only increases the level of nitric oxide in the body, but also has very good health effects, such as lowering blood pressure and improving exercise tolerance.
3. Nitric oxide supplemented meat
Poultry and seafood are both excellent food sources of coenzyme Q10 (CoQ10) - a compound that plays an important role in the preservation of nitric oxide in the body.
In fact, it is estimated that the average diet will contain 3-6 mg of CoQ10, with general meats and poultry providing about 64% of the total intake.
Concentrations of CoQ10 are most commonly found in animal organs, fatty fish, meats such as beef, chicken and pork. Besides, getting adequate amounts of CoQ10 in your daily diet not only helps preserve nitric oxide, but also improves athletic performance, prevents migraines, and promotes heart health. .
Trong hải sản có chứa hợp chất giúp bảo tồn oxit nitric trong cơ thể.
4. Nitric oxide fortified dark chocolate
Dark chocolate is rich in flavanols - a natural compound that has many health benefits. Scientists have revealed that cocoa flavanols can help to optimally stabilize nitric oxide levels in the body, thereby promoting cardiovascular health and protecting cells from oxidative damage.
In a 15-day study with 16 participants, it was found that consuming 30 grams of dark chocolate per day significantly increased the amount of nitric oxide in the blood. . Furthermore, the participants also noticed that their systolic and diastolic blood pressure levels had dropped to normal levels.
In addition, regular consumption of dark chocolate improves blood flow, enhances brain function and reduces the risk of cardiovascular disease.
5. Green leafy vegetables
Green leafy vegetables like spinach, arugula, cabbage, and kale are high in nitrates, which when consumed are converted to nitric oxide in the body.
According to a review from scientists, regular intake of nitrate-rich foods such as green leafy vegetables can help maintain adequate levels of nitric oxide in the blood and body tissues. In addition, a diet rich in nitrates, including spinach, increased nitrate levels in the salivary glands by eight-fold, while also significantly reducing systolic blood pressure levels, reducing the risk of heart disease and other diseases. cognitive problem.
Bắp cải vừa chứa nhiều chất xơ vừa giàu nitrat
6. Citrus fruits
Citrus fruits such as oranges, lemons, and grapefruits are all excellent sources of vitamin C - a water-soluble vitamin that is central to one's overall health.
Vitamin C can increase blood nitric oxide levels by increasing bioavailability and maximizing its absorption in the body. In addition, studies have also shown that this vitamin can increase the amount of nitric oxide synthase - an enzyme that is essential for the production of nitric oxide.
Regular consumption of citrus fruits will help lower blood pressure, improve brain function and reduce the risk of heart disease.
7. Nitric Oxide Supplement Pomegranate
Pomegranate contains a large amount of antioxidants, which help protect the body's cells from damaging agents and preserve the amount of nitric oxide in the blood. In fact, pomegranate juice has a positive effect on preserving nitric oxide levels from oxidative damage, while increasing their performance.
Studies in both humans and animals have found that antioxidants from pomegranates can improve blood flow, which is especially beneficial for patients being treated for advanced conditions. blood pressure and erectile dysfunction.
Lựu bổ sung oxit nitric, có lợi cho bệnh nhân bị rối loạn cương dương
8. Nuts
Most nuts are high in arginine, an amino acid involved in the body's production of nitric oxide. Some recent studies have shown that adding arginine through nuts to the daily diet can help increase blood nitric oxide levels in just 2 weeks.
Thanks to the rich arginine content and nutritional composition, regularly eating nuts will contribute to lower blood pressure, increase body stamina and improve cognition.
9. Watermelon
Watermelon is considered one of the best sources of citrulline, an amino acid that is converted to arginine, and ultimately to nitric oxide in the body. In one small study, citrulline supplements boosted nitric oxide synthesis after just a few hours, but it usually takes longer to see their positive health effects. . In addition, when drinking about 10 ounces (300ml) of watermelon juice for 2 weeks significantly improved the bioavailability of nitric oxide.
Những lợi ích bất ngờ từ dưa hấu
Overall, regular watermelon consumption not only increases nitric oxide levels, but also boosts exercise performance, increases blood flow, and reduces high blood pressure.
10. Red wine
Red wine contains many antioxidants and brings certain benefits to human health.
Scientists have found that drinking red wine can increase blood levels of nitric oxide and levels of nitric oxide synthase - an enzyme that plays an essential role in promoting nitric oxide production. This is also why moderate consumption of red wine can lower blood pressure and improve cardiovascular health.
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Reference source: healthline.comMORE
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