Nitric oxide (NO) is a gaseous molecule produced naturally by our bodies that plays a key role in cardiovascular, metabolic, immune and sexual health. Although it is very small, its impact is enormous: it regulates circulation, blood pressure and communication between cells.<\/p>\n
What is nitric oxide?<\/b><\/p>\n
It is a biological signalling gas<\/b> that allows blood vessels to relax, facilitating the passage of blood, oxygen and nutrients to tissues. Unlike other molecules, it is not stored<\/b>: it is produced when the body needs it and acts quickly.<\/p>\n
How and where is nitric oxide formed in the body?<\/b><\/p>\n
There are two main production pathways<\/b>, both of which are fundamental and complementary:<\/p>\n
Endogenous pathway: L-arginine \u2192 Nitric oxide<\/b><\/p>\n
This is the classic pathway and occurs within cells.<\/p>\n
Where it is produced:<\/b><\/p>\n How it occurs:<\/b><\/p>\n The enzyme nitric oxide synthase (NOS)<\/b> transforms the amino acid L-arginine<\/b> into nitric oxide and citrulline, in the presence of oxygen, iron, vitamins B6 and B12, folic acid and antioxidants.<\/p>\n This pathway is particularly active during physical exercise<\/b>, sexual stimulation and situations of increased circulatory demand.<\/p>\n Enterosalivary pathway: nitrates \u2192 nitrites \u2192 nitric oxide<\/b><\/p>\n (The oral pathway, dependent on the tongue and microbiota)<\/i><\/p>\n Step 1: Nitrate intake<\/b><\/p>\n Nitrates come mainly from:<\/p>\n Step 2: Conversion in saliva<\/b><\/p>\n Some of these nitrates pass into saliva.<\/p>\n Step 3: Conversion at the back of the tongue<\/b><\/p>\n The back of the tongue<\/b>, especially at the junction between the teeth and gums<\/b>, is home to beneficial bacteria that convert nitrates into nitrites<\/b>.<\/p>\n Step 4: Conversion in the stomach and blood<\/b><\/p>\n When we swallow saliva:<\/p>\n Key fact:<\/b><\/p>\n Excessive use of antibacterial mouthwashes can reduce these oral bacteria and decrease nitric oxide production<\/b> by up to 60%.<\/p>\n What is nitric oxide used for?<\/b><\/p>\n General functions<\/b><\/p>\n Benefits in men<\/b><\/p>\n Benefits in women<\/b><\/p>\n Nitric oxide precursors and key foods<\/b><\/p>\n L-arginine<\/b><\/p>\n L-citrulline (very powerful indirect precursor)<\/i><\/b><\/p>\n Watermelon (star food)<\/b><\/p>\n Natural nitrates<\/b><\/p>\n What conditions or problems can it help with? Always under the supervision of a healthcare professional (doctor or nutritionist)<\/b><\/p>\n \u2714 High blood pressure<\/p>\n \u2714 Erectile dysfunction<\/p>\n \u2714 Peripheral vascular disease<\/p>\n \u2714 Chronic fatigue<\/p>\n \u2714 Athletic performance<\/p>\n \u2714 Insulin resistance<\/p>\n \u2714 Muscle recovery<\/p>\n Contraindications and drug interactions<\/b><\/p>\n Caution if you have:<\/b><\/p>\n Interacts with:<\/b><\/p>\n How to boost your production naturally<\/b><\/p>\n \u00b7 Eat vegetables rich in nitrates<\/p>\n \u00b7 Eat watermelon regularly<\/p>\n \u00b7 Stay physically active<\/p>\n \u00b7 Do not overuse antibacterial mouthwashes<\/p>\n \u00b7 Sleep well<\/p>\n \u00b7 Avoid tobacco<\/p>\n Key foods:<\/strong><\/p>\n Beetroot > Watermelon<\/b><\/p>\n Beetroot (nitrates) \u2014 rapid and vascular effect<\/b><\/p>\n \u2714 Activates the oral pathway nitrate \u2192 nitrite \u2192 NO<\/b> (tongue + bacteria)<\/p>\n \u2714 Produces rapid vasodilation<\/b><\/p>\n \u2714 Improves blood pressure and acute athletic performance<\/p>\n \u2714 Ideal before exercise or for cardiovascular health<\/p>\n Watermelon (citrulline) \u2014 sustained and metabolic effect<\/b><\/p>\n \u2714 Increases plasma arginine<\/b><\/p>\n \u2714 Improves endogenous NO production in the medium term<\/p>\n \u2714 Benefits muscle recovery and chronic endothelial function<\/p>\n Practical conclusion<\/b><\/p>\n Beetroot is the most powerful food for immediately increasing NO.<\/b><\/p>\n Watermelon is better for sustaining NO levels in the long term.<\/b><\/p>\n If I had to choose just one for clinical vascular impact<\/b>, it would be:<\/p>\n Beetroot.<\/b><\/p>\n","protected":false},"excerpt":{"rendered":" Nitric oxide (NO) is a gaseous molecule produced naturally by our bodies that plays a key role in cardiovascular, metabolic, immune and sexual health. Although it is very small, its impact is enormous: it regulates circulation, blood pressure and communication between cells. What is nitric oxide? It is a biological signalling gas that allows blood…<\/p>\n","protected":false},"author":1209,"featured_media":3665,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-3664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-and-diet","category-1","description-off"],"acf":[],"yoast_head":"\n\n
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