Dr. Louis J. Ignarro became a Nobel Laureate for NO research in 1998 and finally, over 20 years later this wealth of knowledge is becoming available to an everyday man (and woman).
NO is made in the endothelium, a one-cell thick lining of all blood vessels, and it’s job is to send signals to different tissues and organs. Since NO is a gas, and it is already within the body’s major highway-the circulatory system, the signals, such as relaxation and expansion of blood vessels or communication between brain cells, are transmitted with lightening speeds. One example of NO at work that has been around for years is the administration of Nitroglycerin for chest pain.
Every cell, tissue, organ, and system in the body is affected by Nitric Oxide. Insufficient amount of NO may be one of the causes of less-than-optimal health.
There is a wide range of supplements available that support Nitric Oxide synthesis. However, some are better than others.
Supplements that boost L-arginine (an amino acid, a building block of protein, from which NO is synthesized) work best in those younger than 40 and who are in perfect health. This is due to the fact that the pathway of synthesis of NO from L-arginine is very complex and involves many different steps and various other compounds. In short, there are too many things that can go wrong.
Supplements without L-arginine are a better choice for the rest of us. These formulations by-pass complicated pathways and deliver necessary nutrients in an efficient way.
In addition to supplementation with NO boosting compounds, there are many lifestyle changes that can improve health, well-being, as well as increase one’s Nitric Oxide production.
Exercise, deep breathing, adequate hydration, relaxation, saunas all boost NO production as well as getting rid of bad habits such as excessive alcohol consumption and smoking. In other words, healthy habits promote health and processes that support a healthy body and mind.
Diet is also an essential part of a healthy lifestyle and a healthy diet promotes NO production. There are many foods that are rich in Nitric Oxide index. Various cruciferous and dark leafy green vegetables such as cabbages, broccoli, spinach, arugula, as well as some root vegetables such as beets, carrots and parsley (root and tops) are classified as “high” on the index. Kale, however, stands alone as the NO champion with a whopping 6825 value compared to Swiss chard, the second-best candidate with the value of 2055, and the second runner up – arugula, scoring 1452. Most other vegetables valued “high” on the NO index are in the three-digit numbers. Those veggies valued “medium” on the index are in double digits, and “low” veggies are in the single-digits on the NO index.
Below are some recipe ideas for you to try to incorporate great foods into delicious dishes for a healthier you.
For more information about health in general or Nitric Oxide specifically contact me or your preferred health professional. I also highly recommend reading The Nitric Oxide Solution by N. Bryan, PhD and J. Zand, OMD
Kiwi-Kale Smoothie
- 5 kale tops (~6in tall)
- 1 kiwi, peeled
- 1/2 avocado
- 1 small Granny smith apple, whole
- 5 fresh mint leaves
- 2 Tbsp. agave
- 1/2 smidgen salt
- 2 cups water
Process all ingredients together in a Vita-mix until completely uniform and smooth.
Chill or serve over ice or replace some water with crushed ice.
May be prepared ahead of time. This smoothie does not separate or loose color left refrigerated overnight.
Mango-Kale Smoothie
- 2 mangoes, peeled and pitted (may be substituted with an equivalent amount of frozen mango)
- 4 whole kale leaves (remove stem parts with no leaves attached)
- 1 cup pineapple cubes (fresh or frozen)
- Juice of 1/2 lemon
- 3 Tbsp. maple syrup
- 1/2 smidgen of salt
- 2.5 cups water
Process all ingredients together in a Vita-mix until completely uniform and smooth.
Chill or serve over ice or replace some water with crushed ice.
May be prepared ahead of time. This smoothie does not separate or loose color left refrigerated overnight
Purple Sensation Salad
- 1 medium beet, peeled
- 1 large or 2 medium carrots, peeled
- 1 large Granny Smith apple, peeled and cored
- 1 Tbsp Extra virgin olive oil
Grate vegetables, add oil and mix together well to create a uniform consistency.
Use gloves when handling beets to prevent staining hands.
Tropical Beet Smoothie
- 4-5 leaves of kale
- 1 mango, peeled and pitted (may be substituted with an equivalent amount of frozen mango)
- 6 strawberries (fresh or frozen
- 1 small beet, peeled and quartered
- 1 small banana
- 2-3 tsp Balsamic vinegar
- 3 Tbsp agave
- 1/2 smidgen of salt
- 2 cups water
Process all ingredients together in a Vita-mix until completely uniform and smooth.
Chill or serve over ice or replace some water with crushed ice.
May be prepared ahead of time. This smoothie does not separate or loose color left refrigerated overnight.
Kale Chips
- 1 large bunch of kale, washed (may use kale pack from Trader Joes's, it's washed and cut)
- Salt and Nutritional Yeast to taste
- Olive oil
Remove kale leaves from stems and tear into bite-size pieces. In a large bowl, combine kale leaves, salt, and nutritional yeast; taste and adjust seasoning.
Spray 2 cookie sheets with olive oil. Place seasoned leaves in a single layer on each of the cookie sheets. Bake in a pre-heated oven.
*Bake at 200F for 45 min, turn the heat off and cool in oven. This method will produce better quality chips.
*Bake at 350F for 10-20 min (depending on the oven). Higher temperature will dry up the kale leaves faster for a quick snack, however you must watch the chips carefully as the y can burn within seconds.
Disclaimer: For informational purposes only; not for prescribing or endorsement