Dietary Nitrates
PhytochemicalFound naturally in leafy greens and beets; improves mitochondrial efficiency and artery function
Food Sources
Foods that contain Dietary Nitrates.
- Dark Green Leafy Vegetables
Green leafy vegetables contribute to 80% of nitrate intake
Source: How Not to Age
- Arugula
480 mg per 100g serving, about 4 times more than beets
Source: How Not to Age
- Beets
Source: How Not to Age
- Lettuce Juice
Source: How Not to Age
- Leafy Greens
Source: How Not to Age
- Beetroot
Source: How Not to Age
- Greens
Green leafy vegetables contribute to 80% of our nitrate intake.
Source: The How Not to Age Cookbook
- Cruciferous vegetables
Source: The How Not to Age Cookbook
Health Benefits
Health conditions that Dietary Nitrates may influence, based on research.
Improves
- Age-Related Muscle Decline
Beet juice equivalent to about a cup of cooked greens significantly boosted knee extension power and velocity in 71-year-olds, functionally equivalent to reversing several decades of aging
Source: How Not to Age
- Age-Related Artery Stiffness
Reversed age-related heart and artery stiffness in mice; improved artery function in human trials
Source: How Not to Age
- High blood pressure
Nitrate-rich vegetables significantly lower blood pressure on average
Source: How Not to Age
- Peripheral Artery Disease
Enabled patients to walk 18% longer without pain
Source: How Not to Age
- Cardiovascular Disease
improves endothelial function
Source: The How Not to Age Cookbook
Reduces Risk Of
- Glaucoma
Higher dietary nitrate intake from green leafy vegetables associated with lower primary open-angle glaucoma risk in NHS and HPFS
Source: How Not to Age
- High blood pressure
Inorganic nitrate supplementation reduces blood pressure in adults
Source: How Not to Age
Biological Mechanisms
How Dietary Nitrates works at a cellular level.
- PromotesMetabolic Rate Slowing
Resting metabolic rates slowed by about 4% after a dose equivalent to a few servings of greens or beets
- PromotesImproved Artery Function
Meta-analysis of 12 randomized controlled trials found significant improvement in artery function
- PromotesIncreases nitric oxide bioavailability
- PromotesMetabolic Slowing
Nitrates improve efficiency of mitochondria, boosting athletic performance by extracting more energy from each breath.
- PromotesGut microbiome aging
Recipes with Dietary Nitrates
Recipes featuring foods that contain Dietary Nitrates.
- Sorghum with Corn and Arugula
- Arugula and Pumpkin Seed Pesto
- Bitter Greens with Steak and Romesco Sauce
- Salmon with Fennel and Citrus Salad
- Vegetable Sheet Pan Supper
- Roasted Root Vegetables with Balsamic Syrup
- Antioxidant Berry Smoothie
- Roasted Beets with Lentils and Hazelnuts
- Chickpea Curry with Beet Raita
Sources
- How Not to Age
- The How Not to Age Cookbook