What Foods Are Highest in Nitric Oxide?

December 6, 2025 •

3 min read

According to the Centers for Disease Control and Prevention (CDC), nearly half of American adults have hypertension, and increasing nitric oxide levels can help manage blood pressure. The key to boosting this vital molecule is through diet, specifically by identifying what foods are highest in nitric oxide to improve circulation and overall cardiovascular health.

Quick Summary

This guide provides a comprehensive list of foods highest in nitric oxide, focusing on dietary nitrates, antioxidants, and specific amino acids. It highlights how these foods support blood vessel dilation, lower blood pressure, and enhance athletic performance through natural means. Learn which vegetables, fruits, and other items are most potent for boosting nitric oxide production.

Key Points

Beetroot is a top source: It contains very high levels of dietary nitrates, which are efficiently converted to nitric oxide in the body to boost blood flow and athletic performance.
Leafy greens are potent: Arugula, spinach, and kale are rich in nitrates and antioxidants, improving endothelial function and maintaining healthy blood pressure.
Watermelon provides citrulline: This fruit contains the amino acid L-citrulline, a precursor that the body converts into L-arginine and then to nitric oxide, aiding muscle oxygenation.
Antioxidants are crucial: Foods high in Vitamin C, like citrus fruits, and polyphenols, found in dark chocolate and pomegranates, help protect and enhance nitric oxide's effectiveness.
Garlic activates production: Garlic contains allicin, which activates nitric oxide synthase, the enzyme responsible for producing nitric oxide, making it a powerful natural booster.
Avoid processed meats: While some meats contain nitrates, the kind found in processed versions can form harmful compounds, whereas nitrates from vegetables are generally beneficial.
Preparation matters: Raw or lightly cooked vegetables and fruits preserve their nitric oxide-boosting compounds better than boiling, which can deplete their nitrate content.

Nitric oxide (NO) is a crucial signaling molecule in the body that plays a vital role in regulating blood vessel dilation, which improves blood flow, and may also help lower blood pressure. While your body naturally produces NO, its levels can be significantly increased by consuming foods rich in specific compounds, particularly dietary nitrates and certain antioxidants. The following foods stand out as the most potent boosters of nitric oxide.

The Powerhouses: Leafy Greens and Root Vegetables

Leafy green vegetables and root vegetables are arguably the most effective dietary sources of nitric oxide. They are packed with nitrates, which are converted into nitrite by oral bacteria before being absorbed and converted to nitric oxide in the body.

Beetroot

Beetroot and beetroot juice are among the highest nitrate-containing foods available. Research has shown that drinking beet juice can significantly increase nitric oxide levels in the body within a short period. This is why beet-based supplements are a popular choice among athletes looking to improve endurance and blood flow. Beyond its nitrate content, beets are rich in antioxidants, further supporting cardiovascular health.

Leafy Greens (Arugula, Spinach, Kale)

Arugula, spinach, and kale are exceptional sources of dietary nitrates. Arugula, in particular, is noted for its very high nitrate concentration. Regularly consuming these greens has been linked to improved endothelial function and lowered blood pressure. The nitrates are most potent when consumed raw, so incorporating them into salads or smoothies is an excellent strategy.

Celery and Carrots

These versatile vegetables also contain high levels of nitrates. Celery, while less dense in nitrates per gram compared to arugula or spinach, provides a steady source. Carrots are another good option for boosting your intake. Cooking methods matter here; lightly steaming or stir-frying is preferable to boiling, which can leach nitrates into the water.

Fruits That Support Nitric Oxide

Certain fruits, while not necessarily high in nitrates, contain other compounds that aid in nitric oxide production and preservation. These include antioxidants like Vitamin C, which help stabilize nitric oxide and enhance its bioavailability.

Watermelon

Watermelon is rich in L-citrulline, an amino acid that your body converts into L-arginine, which is a direct precursor to nitric oxide. Studies have shown that consuming watermelon juice can increase plasma nitrite levels.

Citrus Fruits

Oranges, grapefruits, and lemons are loaded with Vitamin C, which protects nitric oxide from oxidative damage and increases its absorption. This antioxidant effect helps prolong nitric oxide's beneficial lifespan in the bloodstream, supporting its vasodilatory effects.

Pomegranate

This antioxidant-rich fruit is known for its ability to protect nitric oxide from oxidative stress. Pomegranate juice, in particular, can enhance nitric oxide's function and improve blood circulation.

Other Dietary Sources

Garlic

Garlic increases nitric oxide production by activating the enzyme nitric oxide synthase. Aged garlic extract has been shown to boost nitric oxide levels significantly within a short timeframe. This makes garlic a powerful, flavourful addition to a nitric oxide-boosting diet.

Dark Chocolate

High-quality dark chocolate is rich in flavanols, a type of antioxidant that stabilizes nitric oxide levels. Regular consumption has been associated with improved cardiovascular function and lower blood pressure.

Nuts and Seeds

Many nuts and seeds contain the amino acid L-arginine, which is necessary for the body's enzymatic production of nitric oxide. Walnuts, almonds, and pistachios are particularly good sources.

Comparison of Key Nitric Oxide Boosting Foods


Food Category	Primary NO-Boosting Compound	Recommended Preparation	Key Associated Benefit
Beetroot	Dietary Nitrates	Raw, Juiced, Roasted	Enhanced Athletic Performance, Lowered Blood Pressure
Leafy Greens	Dietary Nitrates	Raw in salads, Steamed	Improved Endothelial Function
Watermelon	L-Citrulline	Raw, Juiced	Enhanced Blood Flow, Reduced Soreness
Citrus Fruits	Vitamin C (Antioxidant)	Raw, Juiced	Stabilizes Nitric Oxide, Cardiovascular Health
Garlic	Allicin (Activates Synthase)	Raw or Cooked	Potent NO Production Activator
Dark Chocolate	Flavanols (Antioxidant)	Minimum 70% Cocoa	Protects NO from Breakdown

Conclusion: Prioritize Whole Foods for Optimal Nitric Oxide

Ultimately, increasing your nitric oxide levels is best achieved by focusing on a diet rich in whole, nutrient-dense foods. While supplements are available, they can have potential side effects, and dietary sources offer a safer, more reliable path to naturally boosting nitric oxide. Incorporating a variety of nitrate-rich vegetables, antioxidant-heavy fruits, and specific nuts and seeds can provide a powerful, synergistic effect that supports healthy circulation, athletic performance, and overall cardiovascular wellness. By building your meals around these powerful foods, you can take a proactive step toward better health without relying on supplements.

For more comprehensive health information, consult reliable sources such as the National Institutes of Health.

Frequently Asked Questions

Nitric oxide is a gas molecule naturally produced in the body that helps blood vessels relax and widen, a process called vasodilation. This improves blood flow, lowers blood pressure, and is crucial for heart health and athletic performance.

Beetroot is consistently cited as one of the foods richest in nitrates, which the body converts into nitric oxide. Beetroot juice, in particular, is known for its high nitrate content and rapid effect on NO levels.

Yes, boiling vegetables can cause nitrates to leach into the water, reducing the overall nitrate content. It's best to consume nitrate-rich vegetables raw, as in salads, or cook them with methods like steaming or light sautéing.

For most people, a balanced diet rich in nitrate-rich vegetables and other supporting foods like citrus fruits and dark chocolate provides plenty of nitric oxide precursors. Supplements may be unnecessary unless directed by a doctor.

Fruits boost nitric oxide in two main ways: providing L-citrulline (like watermelon), which is converted to arginine for NO production, and supplying powerful antioxidants like Vitamin C (like citrus fruits), which protect NO from degradation.

Yes, there is a significant difference. Nitrates found naturally in vegetables come with protective antioxidants like Vitamin C. In contrast, nitrates and nitrites added to processed meats can lead to the formation of harmful nitrosamines, which are associated with increased health risks.

You can start by adding a large salad with arugula and spinach, incorporating beets into your meals, drinking beetroot or watermelon juice, and snacking on nuts and dark chocolate. Cooking with garlic and using celery as a crunchy snack are also easy options.