5 ways to increase nitric oxide naturally

This is an automatically translated article.

Nitric oxide is a molecule that is produced naturally by the body and is important for many aspects of health. If the body is deficient in nitric oxide, it can lead to a number of diseases such as heart disease, diabetes and erectile dysfunction. Here are 5 ways to naturally increase nitric oxide levels in your body.

1. Eat vegetables high in nitrates

Nitrate when consumed in the body will be converted into nitric oxide molecules. This is a substance that plays an extremely important role in cardiovascular health and physical performance of the body. Here are some vegetables that are high in nitrates, including:
Coriander, Celery, Spinach, Beetroot, Lettuce, Watercress, Lettuce, Arugula Several review analyzes have shown that eating a variety of vegetables is rich in nitrates. effective in lowering blood pressure levels on par with some antihypertensive drugs. The researchers also said that eating beets regularly can contribute to improving your physical performance.
Although nitrate can promote the production of nitric oxide in the body, many people believe it has the potential to be harmful to health and lead to cancer. This may be because sodium nitrate is commonly used as a preservative and color fixator in deli meats, bacon, and hot dogs. Consuming a lot of these foods can increase the risk of bowel cancer, with nitrates considered to be the main culprit.
However, the amount of nitrate in vegetables accounts for more than 80%, along with some important antioxidants such as vitamin C, which helps prevent the formation of N-nitroso compounds. Therefore, the source of nitrates from vegetables is safe for health.

2. Increase the amount of antioxidants absorbed into the body

Nitric oxide is an unstable molecule that can break down quickly in the blood, so you need to replenish them continuously. One of the ways to help increase the level of stability as well as the amount of nitric oxide in the body is to increase the amount of antioxidants absorbed into the body.
Antioxidants are molecules that neutralize free radicals and are found in most plant-based foods, such as vegetables, fruits, seeds, and whole grains. Some important antioxidants that you should include regularly in your diet include:
Vitamin C: Helps form connective tissues in the body, including skin, tendons, bones and cartilage . In addition, this antioxidant also contributes to the production of chemicals in the brain that help nerve cells transmit messages to each other. Vitamin E: Protects cells from the negative effects of free radicals - one of the main causes of aging and disease. In addition, vitamin E also helps to increase the resistance of the body's immune system. Glutathione: Considered the "mother" of all antioxidants and holds the main detoxification function for every cell of the body. Polyphenols: Has the effect of preventing cancer as well as problems related to the heart. Several studies have shown that consuming nitric oxide precursors, such as citrulline and nitrates, along with antioxidants can help maintain higher nitric oxide levels in the body by reduce their degradation. You can include more vegetables in your daily diet to increase and maintain nitric oxide levels in the body, as most vegetables are high in nitrates and other important antioxidants.

3. Use Nitric Oxide Boosting Supplements

Nitric oxide boosters are available on the market today. Although, these supplements do not contain nitric oxide, they do include ingredients that can help with nitric oxide production in the body. The two most common ingredients used in nitric oxide boosting supplements are L-arginine and L-citrulline.

3.1. Amino acid L-arginine

This is an essential amino acid, which is only consumed under certain conditions. Through the L-arginine-NO pathway, it directly produces nitric oxides. In addition, L-arginine is also used to increase blood flow in the body, however it is only used under certain circumstances.
People with high blood pressure, including pregnant women, can use L-arginine to lower blood pressure levels. It is considered safe for health if you consume about 10 grams of L-arginine per day. It has been reported in some cases to cause gastrointestinal symptoms when used in doses as low as 10 grams.

3.2. Amino acid L-citrulline

This is an indispensable amino acid for the body. When L-citrilline is converted to nitric oxide, it is produced as a byproduct. The L-citrilline can then be recycled back into the L-arginine form and used to boost the body's natural production of nitric oxide. In fact, L-citrulline can increase the level of L-arginine in your body many times more than taking an L-aginine supplement in the first place. This is because most of L-arginine is broken down before it enters the bloodstream.
Several studies have shown that supplementing with L-citrulline can increase blood flow, reduce high blood pressure levels, and improve your exercise performance. It is also considered safe to use and causes few side effects even when taken in high doses.

4. Limit the use of mouthwash solution

Mouthwash has the ability to kill bacteria that contribute to the development of tooth decay and other oral diseases. However, when using mouthwashes, it can accidentally kill the beneficial bacteria that help produce nitric oxide.
Probiotics in the mouth can convert nitrates into nitric oxide. Meanwhile, we cannot produce nitric oxide from nitrate without these beneficial bacteria. Some evidence suggests that mouthwash can kill beneficial bacteria in the mouth for up to 12 hours. This leads to a decrease in the amount of nitric oxide produced, which can even increase blood pressure levels in certain cases.
Other studies also show that people who use mouthwash at least twice a day have a 65% higher risk of diabetes than those who have never used mouthwash. This is because mouthwash reduces the amount of nitric oxide, which can affect how insulin works. Therefore, to maintain the necessary amount of nitric oxide in the body, it is best to use mouthwash in moderation.

5.Exercise helps blood circulation

Exercise can help you improve endothelial function, thereby increasing blood circulation in the body. The endothelium is the thin layer of cells that line blood vessels, which produces nitric oxide and keeps blood vessels healthy. Insufficient nitric oxide production can disrupt endothelial function, contributing to atherosclerosis, high blood pressure, and heart disease. Therefore, exercise is essential to keep your endothelial cells and blood vessels healthy. Some studies have shown that regular exercise can increase endothelial vasodilatation in people with heart disease, high blood pressure, and healthy people. In addition, it also enhances antioxidant activity and inhibits the breakdown of nitric oxide caused by free radicals.
The benefits of exercise on endothelial health and nitric oxide production will be evident after at least 10 weeks when you are physically active for 30 minutes, at least 3 times a week .
For optimal results, you should combine aerobic exercise (such as walking or jogging) with anaerobic training (such as endurance training). You should choose the type of exercise that you love and can do for a long time.
Nitric oxide is a molecule that is produced naturally by the body and is important for many aspects of health. Therefore, if there is a lack of nitric oxide, the patient will be at high risk of diseases. Therefore, increasing nitric oxide is extremely necessary to ensure health.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Reference source: healthline.com