Why You Should Include More Nitrate-Rich Vegetables & Fruits in Your Diet
by Melinda Burris

Scientific studies have demonstrated a link between consuming natural, nitrate-rich foods and good cardiovascular health as well as improved athletic performance.  A variety of fruits and vegetables, including root vegetables such as beets and turnips, which are currently in season, contain a high percentage of nitrate.

Dr. Stephen Baily explains that when these nitrate-rich foods are consumed, the body converts the nitrate into nitrite, which then causes the body to produce nitric oxide, “which can have a positive influence on a wide array of biological processes.”¹ Eating a significant number of foods with a high natural nitrate content improves circulation because the nitrates cause the blood vessels to expand, which results in an increased level of blood, oxygen, and nutrients being sent to your muscles when you take part in physical activity.¹

Dr. Bailey notes that vegetables account for approximately 60—80% of all dietary forms of natural nitrates, with some vegetables containing a higher amount than others.¹ Some types of fruit are a good source of nitrate as well.

11 Vegetables and Fruits That Are Rich in Nitrates

The following is a list of foods that are naturally rich in nitrates. Those looking to optimize their athletic performance or seeking to maintain good cardiovascular health should add more servings of these and other nitrate-rich fruits and vegetables to their regular diet.

1. Arugula: Research published by the American Journal of Clinical Nutrition ranks arugula as the highest-rating whole-food source of nitrates, providing approximately 96mg per 1 cup serving.²
2. Beets: Beets are noted for being a great source of natural nitrates, and scientific data backs this up. One study that included 38 adults as participants observed that only 45 minutes after ingesting a beetroot juice supplement, the participants’ nitric oxide levels increased by 21%. ³

As expressed previously in the quote by Dr. Stephen Bailey, consuming foods that are rich in dietary nitrates has been linked to “a positive influence on a wide array of biological processes.”¹ Regular consumption of beets has been associated with improved cognitive function, heightened athletic prowess, and decreased blood pressure levels.³

3. Celery: This vegetable is recognized as an excellent source of antioxidants and fiber and is a great food for weight loss. With more than 250mg per 4 oz serving, celery also ranks as a great source of dietary nitrates.²
4. Spinach: Spinach is a leafy green vegetable. This category of vegetables is noted as being a healthy food choice because leafy greens are high in nutrients, antioxidants, and you guessed it — nitrates! Depending on the kind of spinach, nitrates per 3.5 oz serving range between 250-380mg.²
5. Carrots: Carrots are acknowledged as one of the healthiest root vegetables because they are rich in vitamins A and K, carotenoids, fiber, and nitrates. There are a wide variety of carrots so the amount of nitrates per serving can vary from approximately 90-195mg.²
6. Turnips: Turnips are a highly nutritious root vegetable, rich in vitamin C, potassium, manganese, fiber, and nitrates. There is an estimated 100mg of nitrates per serving.²
7. Leafy Greens: We’ve already discussed how nutrient-rich spinach is, so it should come as no surprise that other members of the “leafy green” family of vegetables are all noted for their numerous health benefits, which include being a natural source of folate, a B vitamin linked to cardiovascular health and the prevention of certain birth defects. Other types of leafy greens include arugula, cabbage, and kale. All leafy greens are excellent sources of dietary nitrates.³
8. Mustard Greens: Mustard greens contain several important micronutrients including calcium, zinc, iron, and beta carotene. Depending on how they are prepared, mustard greens may offer as much as 116mg of nitrates per serving.²
9. Parsley: Although often used as an herb, parsley is actually a vegetable. It is a natural diuretic that can help alleviate bloating and decrease blood pressure levels. High in vitamin K, studies have shown a link between parsley consumption and bone growth and density. One ½ cup serving has only 11 calories but offers 1 gram of protein and between 100mg-250mg of nitrates.²
10. Citrus Fruits: Don’t forget fruits when looking for sources of dietary nitrates! Oranges, lemons, limes, grapefruit, tangerines, key lime, and other citrus fruits are rich in vitamin C. This is important because water-soluble vitamin C can help your body absorb more of the nitrates you consume, meaning you reap more of the health benefits.³

Scientific studies also suggest a link between regular consumption of citrus fruit and lower blood pressure, better brain function, and a decrease in the risk of heart disease.³

11. Pomegranate: The pomegranate is rich in antioxidants including flavonols, fiber, and minerals. It also contains potent anti-inflammatory compounds known as punicalagins. Scientific research suggests that the powerful antioxidants in the pomegranate protect nitric oxide from damage that can be caused by oxidative stress or lifestyle choices such as inadequate diet, lack of sleep, smoking, alcohol consumption, etc. Some studies have suggested a link between drinking pomegranate juice or eating pomegranate extract and elevated nitric oxide synthase levels and a higher concentration of nitrates in the bloodstream.³

Conclusion

The vegetables and fruits listed here are just a small sampling of the many nitrate-rich natural foods you can add to your diet in an effort to enhance your athletic performance and prevent cardiovascular health issues in the future. As has been noted in the description of fruits and vegetables, by educating yourself and using that knowledge to carefully choose the foods you consume, you can easily have a varied diet filled with nutrient-rich foods that also contain dietary nitrates.

Remember the old adage: You are what you eat!

References:

1. Loughborough University. (28 May 2020). Experts in Sport: How Can Dietary Nitrates Improve Elite Level Athlete Performance?
2. Smith, B. (n.d.). Boost Sports Performance with These 15 Nitrate-rich Foods.
3. Link, R. (25 September 2018). The 10 Best Foods to Boost Nitric Oxide Levels.