9 Foods That Naturally Boost Nitric Oxide Levels and Blood Flow

Benjamin Payson
Jun 8
3 min read

Improving blood flow isn’t just about heart health—it’s about better workouts, sharper focus, and enhanced heat tolerance. One of the key players in circulation is nitric oxide (NO), a natural compound that helps your blood vessels relax and widen. Instead of relying on synthetic supplements, you can support nitric oxide production with the right foods. Here are nine science-backed, nitric oxide-boosting foods to include in your diet.

1. Beets

Beets are one of the most studied nitric oxide superfoods, loaded with dietary nitrates that your body converts into nitric oxide.

“Beetroot juice supplementation has been associated with improved cardiovascular health and athletic performance due to its high nitrate content,” says Cleveland Clinic.

A daily dose of beet juice or roasted beets can help improve blood flow, lower blood pressure, and even boost endurance.

2. Spinach

Spinach and other leafy greens like arugula, kale, and chard are high in nitrates as well.

“Leafy green vegetables are rich in nitrates, which are converted in the body to nitric oxide, helping to relax blood vessels and promote circulation,” notes Harvard Health.

Adding a handful of spinach to your smoothies or meals can be a natural way to support your vascular health.

3. Pomegranate

This antioxidant-rich fruit helps protect nitric oxide from oxidative damage, allowing it to work longer in your body.

“Pomegranate juice increases nitric oxide bioavailability and has been shown to improve blood flow and reduce arterial plaque,” according to a study in the American Journal of Clinical Nutrition.

Enjoy it fresh or as a low-sugar juice for a sweet nitric oxide boost.

4. Garlic

Garlic activates nitric oxide synthase, the enzyme responsible for nitric oxide production.

“Garlic supplementation significantly improved endothelial function in people with high blood pressure,” found a study published in Nutrition.

Crush fresh garlic before adding it to your meals to maximize its health benefits.

5. Watermelon

Watermelon is rich in citrulline, an amino acid that helps the body produce more nitric oxide.

“Citrulline is converted into arginine, which boosts nitric oxide levels and improves blood flow,” explains Johns Hopkins Medicine.

Snack on watermelon after workouts or add it to smoothies for a hydrating performance boost.

6. Dark Chocolate (70% or higher)

Dark chocolate and cacao are packed with flavonoids that protect nitric oxide from breaking down.

“Flavanol-rich cocoa products improve endothelial function and increase nitric oxide levels,” says a meta-analysis published in The American Journal of Clinical Nutrition.

Choose unsweetened or lightly sweetened options to get the benefits without the sugar crash.

7. Citrus Fruits

Citrus fruits like oranges, lemons, and grapefruits are high in vitamin C, which helps stabilize and protect nitric oxide in the blood.

“Vitamin C enhances nitric oxide production and prevents its degradation by free radicals,” according to Healthline.

Bonus: citrus also helps with collagen production and iron absorption.

8. Nuts and Seeds

Almonds, walnuts, flaxseeds, and chia seeds are high in arginine, another amino acid that directly contributes to nitric oxide production.

“L-arginine helps promote nitric oxide synthesis and improves circulation, especially during exercise,” notes WebMD.

Toss them into salads or yogurt, or snack on a trail mix blend.

9. Celery

Celery is a lesser-known nitrate-rich vegetable that supports nitric oxide production and provides added hydration—a bonus for those training in the heat.

“Celery and other nitrate-rich veggies support healthy blood pressure and circulation by increasing nitric oxide levels,” according to Medical News Today.

It’s easy to add to juices, salads, or snack on raw with nut butter.

Conclusion

Fueling your body with nitric oxide-rich foods is a powerful, natural way to support circulation, cardiovascular health, and overall performance—especially when you’re pushing your limits in the heat. Whether it’s a handful of spinach, a slice of watermelon, or a shot of beet juice before a workout, your diet can be your best tool for optimized blood flow.

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