Nitric oxide is a molecule that your body produces naturally. It is a vital component to your health because it helps your blood vessels dilate. This helps promote proper blood flow, which in turn, may improve exercise performance, lower blood pressure and improve the function of the brain. If you are seeking these benefits, one of the easiest and most effective ways to boost your nitric oxide levels is through your diet.
Beets, garlic, dark chocolate (the extract to avoid sugar), citrus, leafy greens, pomegranate, watermelon, meat, red wine, nuts and seeds.
Beets: These powerful purple vegetables, known for their major heart-health benefits, are also packed with dietary nitrates, allowing the body to convert them to nitric acid. Studies show that drinking 3.4 ounces of beetroot juice notably increased the levels of nitric oxide in both men and women. Due to their dietary nitrates, beets have been shown to improve cognitive function, lower blood pressure and enhance athletic performance.
Garlic: Research has shown that aged garlic extract can temporarily increase the levels of nitric acid in the blood by as much as 40 percent within an hour of consumption. Garlic is able to increase the levels of nitric oxide by activating nitric oxide synthase. This enzyme helps convert nitric oxide from the amino acid L-arginine.
Dark Chocolate: Dark chocolate, especially in the form of raw cacao is loaded with flavanols that promote nitric oxide in the body. Research shows the flavanols in cacao help the body establish optimal levels of nitric oxide. This promotes heart health, improves blood flow and enhances brain function.
Citrus: Citrus fruits like oranges, lemons and limes are another excellent source of nitric oxide thanks to their vitamin C. Vitamin C has been shown to enhance the bioavailability of nitric oxide in the body as well as increasing the levels of nitric oxide synthase, which is an enzyme needed to produce nitric oxide. You can app your nitric oxide intake easily by adding the zest from a lemon or lime to your meal or squeezing it into your water.
Leafy Greens: Leafy greens have so many health benefits that we aren’t surprised to see them on this list as well. Spinach, arugula and cabbage, among other leafy greens, are packed with nitrates. These nitrates are then converted to nitric oxide in the body. Research indicates that regular consumption of leafy greens can help you maintain sufficient levels of nitric oxide in the blood as well as the tissues.
Pomegranate: Pomegranate is a powerhouse for antioxidants that can protect your cells from damage and preserve the nitric oxide in your body. Studies on both humans and animals have indicated that pomegranate can improve blood flow which is particularly beneficial in treating conditions like high blood pressure and erectile dysfunction.
Watermelon: Watermelon is filled with the wonderful amino acid L-citrulline, which transforms into nitric oxide.
One study found that men who drank 10 ounces of watermelon juice for two weeks had significant improvements in nitric oxide bioavailability. You can get your watermelon in by eating it fresh, adding it to salads or consuming it in the form of fresh-pressed juice.
Meat: Meat, seafood and poultry provide significant coenzyme Q10 to the body. This compound is believed to help preserve the levels of nitric oxide in the body. If you’re looking for the highest levels of Q10, try organ meats, fatty fish and muscle meats like pork, beef and chicken. Research shows that adding Q10 to your body is great for preserving nitric oxide in addition to helping athletic performance, promoting heart health and even preventing migraines.
Red Wine: You may already know that red wine contains a lot of powerful antioxidants. But, some studies also link red wine to an increase of nitric oxide in the body. One study found that treating cells with red wine increased the levels of nitric oxide synthase. That’s the enzyme that helps produce nitric oxide.
Nuts and Seeds: Nuts can boost your levels of nitric oxide because they are high in arginine, a type of amino acid involved in producing nitric oxide. One study that tested 2,771 people found they all showed a higher intake of foods rich in arginine was linked to higher levels of nitric oxide in the blood.
Dr. Kara talks about nitric oxide and how to boost your levels naturally.
Nitric oxide is a molecule that your body produces naturally. It is a vital component to your health because it helps your blood vessels dilate. This helps promote proper blood flow, which in turn, may improve exercise performance, lower blood pressure and improve the function of the brain.
Mouthwash kills many types of bacteria in the mouth, including the ones that help produce nitric oxide. This limits your body’s ability to produce nitric oxide, which can lead to high blood pressure and diabetes.
Mouthwash destroys bacteria in your mouth that can contribute to the growth of cavities and other dental diseases. Unfortunately, mouthwash kills all types of bacteria, including the beneficial ones that help produce nitric oxide. Special bacteria in the mouth convert nitrate to nitric oxide. In fact, humans cannot produce nitric oxide from nitrate without these bacteria.
Research has shown that mouthwash kills the oral bacteria needed to produce nitric oxide for up to 12 hours . This leads to a decrease in nitric oxide production and, in some instances, an increase in blood pressure. The detrimental effects of mouthwash on nitric oxide production may even contribute to the development of diabetes, which is characterized by malfunctions in insulin production or action. This is because nitric oxide also regulates insulin, which helps cells utilize the energy obtained from food after it’s digested. Without nitric oxide, insulin cannot work properly.
One study found that people who used mouthwash at least twice daily were 65% more likely to develop diabetes than those who never used mouthwash. Therefore, to maintain adequate nitric oxide production, it’s best to use mouthwash sparingly.
Exercise really does get your blood pumping, largely because it improves endothelial function. Endothelium refers to the thin layer of cells that line the blood vessels. These cells produce nitric oxide, which keeps blood vessels healthy. Insufficient nitric oxide production results in endothelium dysfunction, which can contribute to atherosclerosis, high blood pressure and other risk factors for heart disease.
Exercise keeps your endothelial cells and blood vessels healthy by increasing your body’s natural ability to produce nitric oxide. Several studies have shown that regular physical activity increases endothelial vasodilation in people who have high blood pressure and heart disease, as well as in healthy individuals.
For optimal results, combine aerobic training, such as walking or jogging, with anaerobic training, such as resistance training. The types of exercise you choose should be things you enjoy and can do long term.
What is the role of nitric oxide in the skin?
Nitric oxide controls cutaneous microcirculation. Nitric oxide:
- Modulates the vasodilator response of the skin to local warming and ultraviolet-B (UVB)
- Mediates cutaneous oedema and inflammation
- Is involved in skin pigmentation through ultraviolet induced melanogenesis
- May contribute to impaired barrier function
- Promotes wound healing by cellular proliferation and angiogenesis.
Nitric oxide has shown antimicrobial properties against micro-organisms.
- Bacteria – Staphylococcus aureus
- Dermatophytes – Trichophyton rubrum, Trichophyton mentagrophytes
- Yeasts – Candida albicans
Nitric oxide also plays an important role in T-cell mediated diseases of the skin, and it has both pro and anti-apoptotic properties depending on its concentration, cell type, and availability of other substrates.
Omgewing – Bome rondom ons is uiters belangrik en was nog altyd nodig om die menslike toestand te verbeter – beide gedurende sy lewe en na oes. Dit is nie ‘n streek om te glo dat sonder mense bome sou bestaan nie, sou mense nie op hierdie pragtige planeet bestaan nie. Om sy kos te produseer, absorbeer en sluit koolstofdioksied in die hout, wortels en blare weg. Koolstofdioksied is ‘n globale verwarmer. Bosse is koolstofopberggebiede en noodsaaklik vir die mens se oorlewing.
Stikstofdioksied is ‘n chemiese verbinding van stikstof en suurstof met die formule NO2.
Dit is ‘n triatomiese molekulêre stof, wat ‘n radikaal is en ‘n geboë vorm het. Hierdie bruin gas maak ‘n belangrike deel uit van lugbesoedeling en word in die atmosfeer maklik uit stikstofmonoksied gevorm.
Stikstofoksied is ‘n molekule wat u liggaam natuurlik produseer. Dit is ‘n belangrike komponent vir u gesondheid, want dit help om u bloedvate uit te brei. Dit help om die behoorlike bloedvloei te bevorder, wat op sy beurt die oefenprestasie kan verbeter, bloeddruk kan verlaag en die funksie van die brein kan verbeter. As u hierdie voordele soek, is dit een van die maklikste en doeltreffendste maniere om u stikstofoksiedvlakke te verhoog.
DIE rol wat weerlig speel om stikstof in die lug met suurstof te laat verbind sodat die plantelewe die stikstof uiteindelik kan opneem, is een van die groot wonders van die natuur.
’n Weerligblits is die ontlading van ’n enorme hoeveelheid energie, wat in sy kortstondige bestaan ’n geweldige hoeveelheid hitte genereer. Stikstof verbind uiters selde met die ander gasse in die atmosfeer, buiten by die hoë temperature in weerlig (en in voertuigenjins)
Wat basies in ’n weerligstraal gebeur wanneer die temperatuur 30 000 °C bereik, is dat stikstof en suurstof wel verbind om ’n gas te vorm wat op sy beurt met die water in die lug verbind ten einde as ’n ligte vorm van suurreën uit te sak. Hierdie natuurlike suurreën reageer met bestanddele op die grondoppervlak om stikhoudende stowwe te vorm wat deur plante opgeneem kan word.
Nader omskryf: die hitte in weerlig is hoog genoeg om die uiters sterk band tussen die atome in ’n stikstofmolekule (N2) te verbreek, waardeur vrye stikstof-radikale geskep word.
Die stikstof-radikale verbind vervolgens geredelik met suurstof in die lug om oksiede van stikstof te vorm. Eers is daar die vorming van stikstof(II)oksied (NO):
Terwyl stikstoffiksasie deur weerligblitse van ’n sekere belang is, is dit nie naastenby so belangrik as die reeds genoemde fiksasie wat deur vrylewende of simbiotiese bakterieë behartig word nie.
Stikstof-fikserende bakterieë beskik oor die ensiem wat stikstof as ’n gas met waterstof (in water) laat verbind om ammoniak te vorm. Dié ammoniak word dan verder deur die nitrifiserende bakterieë omgeskakel in nitriete en nitrate wat deur plante opgeneem word.