The Role of Nitric Oxide in the Body
Nitric oxide (NO) is a crucial molecule that plays a vital role in cardiovascular health and athletic performance. Produced naturally by the body, NO helps relax and widen blood vessels, a process known as vasodilation. This leads to improved blood flow, which in turn can lower blood pressure, enhance oxygen and nutrient delivery to muscles, and support overall endothelial function. Many people turn to dietary sources of nitrates to stimulate the body's conversion process to produce more nitric oxide. The primary debate often revolves around which nitrate-rich vegetable is the most effective: peppery arugula or earthy beets.
The Nitric Oxide Conversion Process
When you consume foods rich in inorganic nitrates ($NO_3$), they are first absorbed in the small intestine. Approximately 25% of this circulating nitrate enters the entero-salivary cycle, where bacteria on the tongue reduce it to nitrite ($NO_2$). This nitrite is then swallowed and converted to nitric oxide in the acidic environment of the stomach and other tissues. The efficiency of this process is influenced by factors like oral hygiene (anti-bacterial mouthwash can inhibit it) and overall gut health. Notably, the presence of antioxidants, such as Vitamin C often found alongside nitrates in vegetables, helps prevent the formation of potentially harmful N-nitroso compounds and supports the creation of beneficial nitric oxide.
Nitric Oxide Power: Arugula vs. Beets
Both arugula and beets are recognized for their high nitrate content, but they differ in concentration and typical consumption methods. Arugula holds the crown for the highest nitrate content by weight, while beets are often praised for the ease with which their nitrates can be consumed in larger doses via juice.
Arugula's Advantages
Arugula (also known as rocket) is a powerhouse among leafy greens. With concentrations as high as 480 mg of nitrates per 100 grams, it's the undisputed winner in raw nitrate density.
- High Concentration: A small handful of arugula can provide a significant nitrate boost. This makes it an easy addition to salads, sandwiches, and smoothies.
- Nutrient-Dense: Beyond nitrates, arugula is rich in vitamins A, K, and C, as well as antioxidants, which help stabilize and preserve nitric oxide in the body.
- Culinary Versatility: Its distinctive peppery flavor adds a zesty kick to many dishes, from pesto to pizza toppings.
Beet's Benefits
Beets, and particularly beet juice, have become a staple for athletes seeking a pre-workout nitric oxide boost.
- Performance-Enhancing: Numerous studies show that concentrated beet juice can enhance athletic endurance and improve oxygen efficiency.
- Large Serving Size: Beet juice allows for a quick, concentrated intake of nitrates. A cup of beet juice can contain a substantial dose of nitrates with minimal effort.
- Additional Compounds: Beets contain betalains, pigments that act as powerful antioxidants and anti-inflammatory agents, offering benefits beyond nitric oxide.
Comparison Table: Arugula vs. Beets
| Feature | Arugula | Beets/Beet Juice |
|---|---|---|
| Nitrate Content (per 100g) | High (up to 480 mg) | Moderate (raw beets: ~110 mg) |
| Nitrate Concentration | Highest by weight | High in concentrated juice form |
| Consumption Method | Versatile (raw, cooked, blended) | Versatile (raw, roasted, juiced) |
| Bioavailability | Depends on serving size | Concentrated juice offers rapid absorption |
| Typical Serving Intake | Smaller portions (e.g., in a salad) | Often consumed in larger, concentrated doses (juice) |
| Associated Nutrients | Vitamins A, K, C; antioxidants | Betalain pigments; antioxidants |
| Preparation Ease | Very easy to add to meals | Juicing or roasting can be more time-consuming |
| Flavor Profile | Peppery, pungent | Earthy, sweet |
Contextualizing the 'Best' Choice
While the raw numbers indicate arugula has a higher nitrate concentration by weight, this does not automatically make it superior. The key lies in understanding typical consumption patterns. For a person casually adding a handful of greens to a salad, the nitrate intake might be lower than a person drinking a concentrated beet juice shot. Conversely, for someone regularly consuming large salads packed with arugula, their nitrate intake could easily surpass that of an occasional beet juice drinker.
Furthermore, the bioavailability and absorption rate can differ. Beet juice is known for its rapid nitrate delivery, which is why it's a popular choice for athletes seeking an acute performance boost. The quick conversion from nitrate to nitric oxide can lead to improved blood flow within a few hours. The steady consumption of arugula as part of a meal may provide a more gradual and sustained increase in nitric oxide levels. A balanced diet should include a variety of nitrate-rich vegetables to maximize health benefits.
Practical Recommendations
For most people, the choice comes down to personal preference, convenience, and health goals. Arugula is an excellent choice for consistent daily nitrate intake through salads and meals, while beet juice is a powerful option for targeted, pre-exercise boosts. Some studies have even shown that a meal containing leafy greens or beet juice can equally increase nitrate levels and decrease blood pressure.
For athletes or individuals seeking a performance edge, concentrated beet products may be the most effective for acute, high-intensity exercise. For overall, long-term cardiovascular health, consistently incorporating both arugula and beets, along with other nitrate-rich vegetables like spinach and celery, is the optimal approach. Remember to also eat other complementary foods rich in antioxidants to support the nitric oxide synthesis process.
The Importance of Variety
Beyond just arugula and beets, a diverse diet rich in other nitrate-containing vegetables is beneficial. Other excellent sources include spinach, celery, and rhubarb. Additionally, don't forget the importance of a healthy oral microbiome, which is essential for the initial nitrate-to-nitrite conversion. Avoiding antiseptic mouthwash can help preserve the beneficial bacteria needed for this process. Ultimately, rather than choosing one over the other, a combination of both arugula and beets, integrated into a varied, balanced diet, will yield the best results for nitric oxide production and overall health.
Conclusion
While arugula is more concentrated in nitrates by weight, the debate of is arugula better than beets for nitric oxide is nuanced. Arugula is a highly potent source for general dietary inclusion, whereas beets, especially in juice form, provide a powerful, concentrated dose suitable for targeted athletic enhancement. Instead of a winner-takes-all scenario, a more strategic approach involves leveraging the strengths of both. Incorporate arugula regularly for a consistent, background supply of nitrates and other nutrients, and consider beet juice for a performance-focused boost. The synergy of different nitrate-rich vegetables, coupled with a healthy lifestyle, is the most effective way to support optimal nitric oxide levels for improved cardiovascular health and physical performance.
References
- Sheila Kealey, "Dietary Nitrates, Sports Performance, and Health"
- Hallelujah Diet, "Top 10 Best Vegetables To Boost Nitric Oxide Now"
- Seychelle SUP, "6 Foods to Send Nitric Oxide Levels Soaring"
- Humann, "Top 7 Nitric Oxide Foods To Send Your Levels Soaring"
- Healthline, "The 10 Best Foods to Boost Nitric Oxide Levels"
- PubMed Central, "The benefits and risks of beetroot juice consumption"
- NutriGardens, "The Very Best Nitric Oxide Supplements"
- GoodRx, "Foods High in Nitric Oxide: Greens, Citrus Fruits, and More"
- Vinmec, "5 ways to increase nitric oxide naturally"
Additional Considerations
- Arugula's high Vitamin K content is important for those on anticoagulant medications.
- Some individuals may be sensitive to the high oxalate content in beets, which could contribute to kidney stones.
How to Incorporate Arugula and Beets
- Salad: A handful of fresh arugula and shredded raw beets makes for a vibrant, nitrate-rich salad base.
- Smoothie: Combine arugula, beet juice, and other fruits for a powerful nitric oxide boosting beverage.
- Roasted: Roasted beets make a delicious, earthy side dish that retains many of its nutrients.
- Pesto: Substitute basil with arugula for a peppery, nitrate-packed pesto.
Are Nitrates from Vegetables Safe?
Yes, nitrates found naturally in vegetables are considered safe and beneficial. This is because the plant-based nitrates come packaged with antioxidants like Vitamin C, which prevent the formation of harmful nitrosamines that can occur with processed meats containing added sodium nitrate.
What about Nitric Oxide Supplements?
Nitric oxide boosting supplements, often containing ingredients like L-arginine and L-citrulline, are available, but whole foods like arugula and beets are a natural and effective way to increase NO levels. Whole foods also offer a broader spectrum of complementary nutrients and antioxidants.
Can I have too much?
Excessive nitrate intake could be a concern for some individuals, though it's typically more relevant to concentrated supplements rather than whole food consumption. A balanced diet and consultation with a healthcare provider is always recommended, especially for those with pre-existing conditions.
Who should use beet juice?
Athletes and individuals seeking a rapid, acute boost in nitric oxide for enhanced performance often prefer concentrated beet juice. Studies show that beet juice can improve exercise tolerance, especially for high-intensity interval training.
Who should use arugula?
Individuals looking for consistent, daily support for cardiovascular health and general wellness can easily incorporate arugula into their diet. Its high concentration by weight makes it an effective and versatile choice.
What if I don't like the taste?
For those who dislike the earthy taste of beets, they can be blended into smoothies with fruits like berries to mask the flavor. Arugula's peppery taste can be mellowed by cooking it or blending it with other ingredients.
Do cooking methods matter?
Yes, cooking methods can affect nitrate content. While some sources suggest cooking can reduce nitrate levels, others show that certain preparation methods, like juicing, can concentrate nitrates effectively. To maximize nitrate intake, consuming these vegetables raw (like in a salad) is often recommended, but roasting and blending are also viable options.
Is it better to have both?
Yes, combining both arugula and beets can offer synergistic benefits. Arugula provides a high concentration of nitrates with a distinct flavor, while beets offer additional antioxidants and can be consumed in larger, more concentrated doses. Having both allows for dietary variety and flexibility.
