The Nitrate Powerhouses: Arugula vs. Beets
When it comes to boosting nitric oxide levels for improved cardiovascular health and athletic performance, both arugula and beets are highly praised. The key difference lies in their raw nitrate concentration per serving size. Arugula is a standout performer, often boasting nearly double the amount of nitrates per 100 grams compared to beet juice. This high concentration makes arugula an incredibly potent source, especially for those who consume it raw in large quantities.
Understanding the Role of Dietary Nitrates
Dietary nitrates found in vegetables are not the same as those added to cured meats for preservation. When consumed, the nitrates from plant-based foods are converted into nitrites by bacteria in the mouth. These nitrites are then converted into nitric oxide (NO) in the body, which helps relax and widen blood vessels. This process is beneficial for:
- Lowering blood pressure: Improved vasodilation can lead to a reduction in systolic and diastolic blood pressure.
- Enhancing athletic performance: Nitric oxide increases blood flow and oxygen delivery to muscles, which can improve endurance and reduce the oxygen cost of exercise.
- Supporting cardiovascular health: Beyond blood pressure, the effects of NO help promote overall heart and circulatory health.
Arugula: The Leafy Green Champion
Numerous studies confirm that arugula contains one of the highest levels of dietary nitrates among all vegetables, cementing its reputation as a superfood. A typical 100-gram serving of raw arugula can contain up to 480 mg of nitrates. This impressive figure is primarily due to the plant's natural physiology, which is optimized for nitrate storage in its leaves and stems. Unlike root vegetables, which store nitrates in their underground parts, leafy greens are master accumulators of nitrogen from the soil and air. This is influenced by environmental factors such as light exposure and fertilization.
Beets: The Root Vegetable Contender
Beets are a well-known source of nitrates, especially in concentrated forms like beetroot juice, which has gained significant popularity in sports nutrition. While the nitrate content in beet juice is slightly lower per 100g compared to raw arugula, the advantage of beet juice is the ability to ingest a concentrated dose quickly. For instance, a small shot of concentrated beet juice can provide a potent and consistent amount of nitrates to support athletic performance. Standard raw beetroot also contains high levels, typically categorized in the very high nitrate group along with leafy greens.
Factors Influencing Nitrate Levels
It is important to note that nitrate levels in vegetables are not static and can vary widely. Key influencing factors include:
- Soil and growing conditions: The amount of nitrogen in the soil and the type of fertilizer used significantly impact nitrate accumulation.
- Sunlight exposure: Vegetables grown with more sunlight, such as summer crops, tend to have lower nitrate levels as the plant uses it for photosynthesis.
- Cultivar differences: The specific variety of the vegetable can also affect its nitrate content.
- Post-harvest handling: Storage conditions can influence nitrate levels, with improper storage leading to the conversion of nitrates to potentially harmful nitrites.
Arugula vs. Beets: Nitrate Comparison
| Feature | Arugula (Rocket) | Beets (Red Beetroot) |
|---|---|---|
| Nitrate Content (per 100g) | ~480 mg (raw leaves) | ~270-495 mg (raw root, varies) |
| Primary Source | Leafy Greens | Root Vegetable |
| Format | Eaten as leaves in salads, sandwiches | Eaten as root, roasted, boiled, or juiced |
| Concentrated Form | Not typically available | Beetroot juice is a popular and concentrated option |
| Primary Benefit | High nitrate density per weight | Concentrated juice form allows for easy intake |
| Other Nutrients | Vitamin C, K, folate, antioxidants | Folate, betalains (antioxidants), potassium |
| High Oxalate Content | Lower oxalate compared to spinach | Higher oxalate content, but poor bioavailability |
Beyond Nitrates: Other Nutritional Benefits
While nitrates are a key benefit, both arugula and beets offer a wealth of other essential nutrients, making them valuable additions to any diet.
Arugula: Vitamins and Antioxidants
Arugula is a cruciferous vegetable, related to broccoli and cauliflower, and is packed with health-promoting compounds. It is a good source of vitamins A, C, and K, as well as minerals like potassium and calcium. The antioxidants and polyphenols found in arugula contribute to its protective effects against inflammation and chronic disease.
Beets: Betalains and Folate
Beets are known for their vibrant red color, which comes from potent antioxidants called betalains. These compounds have been studied for their anti-inflammatory properties. Beets are also an excellent source of folate, a B-vitamin crucial for cell growth and function. The combination of nitrates, antioxidants, and other nutrients makes beets a powerful food for overall health.
Which to Choose: Arugula or Beets?
The choice between arugula and beets depends on your specific dietary goals. If your primary focus is to get the highest density of nitrates per unit of food, arugula is the superior choice, especially when consumed raw in a salad. This is ideal for those who prefer to get their nutrients from whole foods. If convenience and a concentrated dose are more important, particularly for pre-workout supplementation, beet juice is a highly effective option. Athletes often favor beet juice for its high, consistent nitrate delivery. For general health, consuming a variety of nitrate-rich vegetables is the best strategy. Both offer unique nutritional profiles that support heart health and provide a range of vitamins and antioxidants.
Conclusion: Variety is Key
While arugula is the frontrunner for pure nitrate content by weight, both arugula and beets are excellent dietary sources of nitrates for boosting nitric oxide and supporting cardiovascular health and athletic performance. The best nutritional approach involves incorporating a variety of nitrate-rich foods into your diet, including both leafy greens like arugula and root vegetables like beets. Considering the variability of nitrate levels based on growing conditions, embracing a wide range of vegetables is the most reliable way to benefit from their health-promoting properties.
Learn more about dietary nitrates and heart health from authoritative sources like the National Institutes of Health (NIH).
