Vegetables Rate by Nitrate

If nitrates can boost athletic performance and protect against heart disease, which vegetables have the most: beans, bulb vegetables (like garlic and onions), fruiting vegetables (like eggplant and squash), greens (such as arugula), mushrooms, root vegetables (such as carrots and beets), or stem vegetables (such as celery and rhubarb)?

Image Credit: Evan-Amos, Benjah-bmm27, Quadell, Sanjay Acharya, Bjankuloski06en, ZooFari, and Whut via Wikimedia Commons, Cory Doctorow / Flickr, and Raw Candy.

[vikashmbhakta]

So, I gave this a try. I ate Arugula before playing basketball. I felt a lot better and less tired. Felt energetic even after. Normally, after an hour of full court basketball, I am drained. It works. Thanks, Dr. Greger!

[nastynas]

Great video, but the chart may be misleading because its measured in Nitrates/100g. Its much easier to eat 100g of beets than 100g of cilantro. Leafy greens are less dense so you'd have to eat more of them. 100g of cilantro is like $2.00, where 100g of beets is like $0.50

[SteveGendron-ph]

🎯 Key Takeaways for quick navigation:

00:00 🌱 *Consuming a diet high in nitrate is recommended for treating hypertension and protecting against adverse vascular events like heart attacks.*
00:29 🥦 *Among various vegetable categories, green leafy vegetables are the top source of nitrate, with arugula leading by a significant margin.*
00:58 🌿 *Beet juice is not the highest nitrate source; instead, Swiss chard, oak leaf lettuce, and other greens top the list.*
01:27 🍃 *Whole foods are preferred over beet juice for maximizing nutritional benefits, and stem vegetables like rhubarb can be potent nitrate sources.*
01:55 ❤️ *Twin Harvard studies emphasize that a higher intake of fruits and vegetables, especially green leafy ones, correlates with a lower risk of heart disease.*

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[YD-uqfi]

Arugula is so good that it even works for a breakfast smoothie of Arugula + Granny Smith green apple + Walnut + Ginger. It tastes good, combines many superfoods, and the walnut makes it filling.

[WOB]

If you have a good juicer...A small glass of Rhubarb (8 oz.) is quite good. (Tart)
You can add a drop of orange extract for flavor.

[ABAdams]

but if you look into this a bit more; you find that nitrates vary seasonally. Some are higher in spring, some in fall; "A single hundred-gram serving of spinach can contain anywhere from 24 to 387 milligrams of nitrate. Depending on the growing conditions plants face before harvest, the amount of nitrates present can vary significantly".
So; in some seasons baby spincah is highest, sometimes it's arugula.

[paolody]

ARUGULA has 18x more nitrate than Kale! 1:41

[thomahammer]

I could eat a pound of beets easily, but would have a tough time eating a pound of chard or spinach. So beets would win for me. Plus baked they taste better than plain spinach.

I had read that a diet rich in nitrate may be detrimental for your health because it can react with free amino acids and generate nitrosamines, especially when the food is heated or under acidic conditions (such as in your stomach). Granted, if you follow a low-protein protein the rate of those reactions would be lower.
The advice warned particularly about eating green leaf vegetables like chard that had been grown using synthetic fertilizers since those could cumulate large amounts of nitrate.

[danielsoares]

I love arugula! 100 grams is easy! I already eat 100 grams of watercress daily. Now I will be doing 100 of each!

[sergekamga]

Spinach arugula and beetroot juice. Adf cucumber to this every day and you have lots of nitrates to increase athletic performance and prevent high blood pressure.

[jodrew]

I really love arugula so this is a win, win in my book.

[Ryansarcade]

Love the gameshow style setup of these older videos!

[shakaama]

yes it oxidizes the very nutrients you are trying to put into your body. so literally you have to blend and drink immediately. No sitting that junk down. in 15 minutes you could loose half the nutrition you started out with, due to oxidation.

[jhlourensini]

looking and lookin the study sources from this video, and I can't still find Spring Greens in the tables.
Impressive.

[cquinc]

I would like to know if Arugula sprouts are as good or better in producing Nitric Oxide in the body as the mature plant.  I grow my own Broccoli in this manner to increase Sulforaphane and other nutrients. I would be grateful to receive the answer as it will cause me to begin yet another life long healthy habit based upon the answer.

[michaellewis]

I keep reading that reheating veg containing nitrate turns the nitrate into nitrites which is very toxic for the body - is this true? i normally freeze mixed vegetable soups and reuse

[JohnSmith-byfl]

pretty hard to eat 100 grams of Cilantro or even Arugula 100-200 grams of beets....much easier

[charlieangkor]

a 50kg bag of ammonium nitrate fertilizer is the winner

[averagebodybuilder]

All these foods are high in oxalates. So please do the needful before consuming. Either steam cooking, quick boil, ferment, or take probiotics that consume oxalates.