13 replies to this topic

[TheFountain]

We've all seen those posts about the most heart healthy diets. But what if it only comes down to the foods that boost NO levels the most? Of course electrolyte balance goes without saying and we've all been drilled on the importance of good potassium, magnesium balance.

 

But let's look at some foods very high in nitrous oxide and which have mostly been shown in studies to improve nitrous oxide production and then ask ourselves if they have been a regular part of our diets. 

 

Kale

Spinach

Cranberries

Watermelon

Oranges (yup, oranges apparently)

Walnuts (yup, those nuts you all think are the least healthy due to their PUFA ratios)

Beets! (how many of us eat beets REGULARLY?)

Peanut butter, apparently

 

Is including these foods several times a week all we really need to have a "heart healthy" diet, along with balancing the electrolytes out? 

[Darryl]

Nitrous oxide (N₂O) is an anesthetic gas

Nitric oxide (NO) is the signalling molecule that induces vasodilation.

 

Lidder, S., & Webb, A. J. (2013). Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate‐nitrite‐nitric oxide pathway.British journal of clinical pharmacology, 75(3), 677-696.

 

I seriously doubt its all one needs, as trials by Pritikin, Ornish, Esselstyn as well as ecologic and migration studies indicate very low animal product and saturated fat intake (2-4% E, levels not examined in the Siri-Tarino and Chowdury meta-analyses), can also play a role in minimizing CVD risk.

 

Edited by Darryl, 04 February 2015 - 03:57 PM.

[TheFountain]

Nitrous oxide (N₂O) is an anesthetic gas

Nitric oxide (NO) is the signalling molecule that induces vasodilation.

 

Lidder, S., & Webb, A. J. (2013). Vascular effects of dietary nitrate (as found in green leafy vegetables and beetroot) via the nitrate‐nitrite‐nitric oxide pathway.British journal of clinical pharmacology, 75(3), 677-696.

 

I seriously doubt its all one needs, as trials by Pritikin, Ornish, Esselstyn as well as ecologic and migration studies indicate very low animal product and saturated fat intake (2-4% E, levels not examined in the Siri-Tarino and Chowdury meta-analyses), can also play a role in minimizing CVD risk.

 What of all the talk against the Ornish diet on this forum? 

[StevesPetRat]

What of all the talk against the Ornish diet on this forum?

It looks like the best diets are either 75+% carb or 75+% fat (by energy content) (see Darryl's comments on the ideal macro ratio thread for a possible explanation of why)

This video is one of the few sources that actually quantifies (imagine that!) the amounts found in foods. If you don't feel like watching it, here's the summary:
Top 10 commonly available sources of nitrates in vegetables, in mg / 100 g:
1) Arugula / Roquette__________480
2) Rhubarb_____________________281
3) Cilantro____________________247
4) Butter Leaf Lettuce_________200
5) Spring Greens / Mesclun Mix_188
6) Basil_______________________183
7) Beet Greens_________________177
8) Oak Leaf Lettuce____________155
9) Swiss Chard_________________151
10) Beets______________________110

 

Beet juice has 279. Personally, I eat 225 - 450 g of arugula and a head of butter leaf lettuce almost daily.

[TheFountain]

 

What of all the talk against the Ornish diet on this forum?

It looks like the best diets are either 75+% carb or 75+% fat (by energy content) (see Darryl's comments on the ideal macro ratio thread for a possible explanation of why)

This video is one of the few sources that actually quantifies (imagine that!) the amounts found in foods. If you don't feel like watching it, here's the summary:
Top 10 commonly available sources of nitrates in vegetables, in mg / 100 g:
1) Arugula / Roquette__________480
2) Rhubarb_____________________281
3) Cilantro____________________247
4) Butter Leaf Lettuce_________200
5) Spring Greens / Mesclun Mix_188
6) Basil_______________________183
7) Beet Greens_________________177
8) Oak Leaf Lettuce____________155
9) Swiss Chard_________________151
10) Beets______________________110

 

Beet juice has 279. Personally, I eat 225 - 450 g of arugula and a head of butter leaf lettuce almost daily.

 

Those are common? Nobody I know includes any of these vegetables in their daily diet. Probably have not even heard of most of them. And what about Kale? I thought Kale was a very good source of nitric oxide too. 

[TheFountain]

Butter leaf lettuce looks nice. But I swear I have never heard of it before. Is it expensive? Where can I buy it? 

[StevesPetRat]

Butter leaf lettuce looks nice. But I swear I have never heard of it before. Is it expensive? Where can I buy it?

The local chain grocery store has all of these except beet greens and oak leaf lettuce. I live in Tucson, AZ, which is not exactly the best place for exotic foodstuffs. Butter leaf is tasty and hydroponically grown (at least the ones I've found are). Costs $2.50 a head vs $2 for iceberg (unless the iceberg is on sale for a buck, and then I get that).

Radishes should have probably made the list, I believe they have about twice as much as beets. And I found numbers for kale ranging from 10 to 300...

[TheFountain]

 

Butter leaf lettuce looks nice. But I swear I have never heard of it before. Is it expensive? Where can I buy it?

The local chain grocery store has all of these except beet greens and oak leaf lettuce. I live in Tucson, AZ, which is not exactly the best place for exotic foodstuffs. Butter leaf is tasty and hydroponically grown (at least the ones I've found are). Costs $2.50 a head vs $2 for iceberg (unless the iceberg is on sale for a buck, and then I get that).

Radishes should have probably made the list, I believe they have about twice as much as beets. And I found numbers for kale ranging from 10 to 300...

 

I wonder if I can find butter leaf in my local walmart. 

[TheFountain]

 

Butter leaf lettuce looks nice. But I swear I have never heard of it before. Is it expensive? Where can I buy it?

The local chain grocery store has all of these except beet greens and oak leaf lettuce. I live in Tucson, AZ, which is not exactly the best place for exotic foodstuffs. Butter leaf is tasty and hydroponically grown (at least the ones I've found are). Costs $2.50 a head vs $2 for iceberg (unless the iceberg is on sale for a buck, and then I get that).

Radishes should have probably made the list, I believe they have about twice as much as beets. And I found numbers for kale ranging from 10 to 300...

 

 Wait, the number of kale ranging from 10 to 300?

 

I highly doubt this much variability in kale. This must be a mistake. 

[StevesPetRat]

Wait, the number of kale ranging from 10 to 300?

I highly doubt this much variability in kale. This must be a mistake.

Maybe. There are many variants of kale. Still it is also possible the lowest end number was referring to "free nitrites" or some other different measure. I just did a very cursory search. Studies which reported them typically showed standard deviations of 25 - 30% within a kale subspecies (or breed or strain or whatever they're called, I'm no botanist)

[Clacksberg]

I've noticed the vasodilative effects(?) of raw garlic which acts fairly fast after taking just a clove or two.

I'm still learning nutrition so feel free to correct me - it's repeatable so dont think it's placebo. Hightened vision, stimulant effect on mental outlook etc.

[TheFountain]

I believe Garlic was on the list.

 

Dark Chocolate also has nitric oxide producing effects.

 

 

[StevesPetRat]

I wonder if I can find butter leaf in my local walmart.

I did. It was surprisingly a few cents more than the grocery store, but it was there.

[TheFountain]

 

I wonder if I can find butter leaf in my local walmart.

I did. It was surprisingly a few cents more than the grocery store, but it was there.

 

I think I found it for like 3$ a head, but it seems to be called boston lettuce here.