Kind: captions
Language: en
hey there if you want to feel more
energy be in a better mood get rid of
brain fog optimize your heart and brain
health spark regenerative healing and
optimize your immune system for
longevity and to fight viruses then
you're definitely going to want to watch
this video to the end because today I'm
going to talk about the seven foods and
drinks that you can easily incorporate
into your everyday life to naturally
increase something called nitric oxide
in your body ready let's go the first
food that produces nitric oxide in the
body is beets so let's first talk a
little bit about nitric oxide and I'm
going to tell you about beets nitric
oxide which is sometimes abbreviated no
no it's a natural gas that's produced in
the body but it doesn't smell and this
is the gas that's produced by your cells
in order to be able to send a signal
from one cell to the other it's a
cellular signal is what nitric oxide uh
does in fact it's called one of the
body's most important signaling
molecules for health it's crucial for
cardiovascular health for example but
also really important for your immune
system you want a good strong immunity
you want nitric oxide being made all
right and it's also good for brain
health as well and that is because
nitric oxide helps with blood flow and
my work is in the area of and Genesis uh
which is how your body grows blood
vessels so I know a lot about nitric
oxide in health now no nitric oxide
tells your blood vessels to relax chill
out blood vessels widen as the blood
vessels dilate this improves more blood
coming through a larger blood vessel and
guess what this does it improves oxygen
delivery to your heart and your brain as
well as your muscles by the way this is
also why nitric oxide is really
important for erectile function all
right you need more blood in the penis
in order to have an erection and guess
what the medicines Viagra and sealas do
okay they make your body produce more
nitric oxide you get dilation of blood
vessels more blood flow and that's
actually how you treat erectile
dysfunction or one of the ways you treat
erectile dysfunction so they help your
body produce more nitric oxide as well
now there's something else that's cool
and important that nitric oxide does
nitric oxide is the signal in your body
that calls out stem cells now these stem
cells are regenerative cells they
actually help us regenerate from the
inside out they repair your organs they
regenerate tissue your liver your skin
your hair your gut um they're really
really important for uh helping you heal
from the inside out these stem cells and
guess what nitric oxide is the signal
when it's made in your body to call out
more stem cells better blood flow better
regeneration better healing the larger
blood vessels lower blood pressure which
by the way can help prevent heart attack
and stroke very important okay and the
nitric oxide that the food from foods
that you eat can actually boost your
immune system as well your immune system
is very sensitive to nitric oxide the
more nitric oxide you have the stronger
your immune system all right so eating
the foods that actually stimulate nitric
oxide stimulates all these benefits in
your body for your health and when by
the way when I was starting to study
food as medicine all right one of the
most amazing things I discovered was
that eating certain foods could help
your body regenerate and most of those
Foods actually stimulate nitric oxide
and by the way this is also important
for athletes because if you want to
improve your muscle tone um and your
muscle performance right uh athletically
you need better blood flow and and after
exercise you need to rebuild the cells
that get damaged from you know the wear
and tear of exercise um you want to
repair yourself so recovery is something
that nitric oxide does as well all right
and I do want to talk about the whole
issue about uh nitric oxide and uh
protecting you against infections
specifically viruses like the common
cold and the flu not only does the
immune system respond to nitric oxide
but it turns out that nitric oxide
itself all by itself kills bacterias and
viruses so it's just having more ammo in
your body when you actually have a lot
of nitric oxide for all kinds of healthy
functions all right so let's go back to
my first food beets now that you
understand something about nitric oxide
beets are on the top of my list when I
think about foods that are good for
nitric oxide because I like beets beets
are grow close to the ground all right
and the soil is packed with nitrogen all
right right so they get the nitrogen
gets into the beets when you eat the
beets and chew them really well okay
guess what happens it's quite amazing
the healthy bacteria on your tongue all
right interacts with the beets and the
nitrogen in the beets and it converts
the nitrogen from the soil that's in the
beets into a form that when you swallow
the beets gets absorbed into your
bloodstream as nitric oxide so eating
beets with the right tongue microbiome
swallowing it improves nitric oxide in
your body and how do we know this well
Studies have shown that within three
hours after eating beets or drinking
beet juice beetroot juice you can
actually increase your nitric oxide
levels in your blood by
21% within 3 hours boom you've upped
your game on this dilates your blood
vessels gets more oxygen to your organs
protects your heart and your brain helps
to build muscle and it's very very
important that it actually you you
should know this um beets and nitric
oxide have been shown to improve in
clinical studies improve cognitive
function as well brain function all
right so do you say I I don't really
like beets I'm not a big fan of beets
but I want to get their benefit what do
you do well this is what I tell people
if you want to get the benefit from
beets from a nitric oxide perspective
blend it into the background add it to a
blender when you're making a fruit
smoothie and it'll disappear instantly
all right add some berries add some
pineapples make a Tropical Smoothie add
some beets to it you won't taste the
beets but all the goodness will be in
there and drink that smoothie you
actually get the benefits of the beets
as well the Beet flavor just disappears
right into the background and by the way
in addition to the nitrogen from the
beets you'll get benefits from the
polyphenols the beets are red colored
bright colors like that intense colors
usually uh signify polyphenols U so you
got poly phols from the beets and you
also get dietary fiber beets are also a
good source of dietary fiber good for
gut health all right now if you're like
me and you enjoy beets um one of the
things I like to do is to roast them in
the oven just on a baking sheet all
right roast them up let them cool down
uh and then you can slice them up Cube
them up if you like and you can make a
beet salad all right um I like roast
beets Crush some pistachios and sprinkle
them on add some spices like coriander
and cumin just a little bit um uh and if
you eat dairy not everybody eats Dairy
but if you eat dairy and you want some
probiotic benefits you know what that
beet dish goes well with a little bit of
goat cheese all right now you've got
yourself an amazing beet salad and
you'll see this by the way in like
French recipes or for for a beet salad
um it's really great now the other thing
obviously you can just take your beets
your cooked beets roast beets slice them
up and add them to a green salad
all right um that's another great way to
have beets H what's another way what
about soup beet soup you know what
that's called Bor borch is beet soup
it's a red soup classic dish classic
soup in Slavic culture all right if you
want to figure out how to make it go
online look up for a classic borch
recipe it's Bo s CHT Bor okay now one
more thing when you're buying beets now
sometimes you'll buy beets and it's just
really the root of the Beet itself but
if you go to a farmers's market
oftentimes you'll see the Beet along
with the greens all right like a carrot
it's got the tops on it that's what you
usually get with the green tops don't
throw the green tops away cut them up
they've got their own polyphenols that
are good for your health sauté them I
like a warm veggie dish um and beet
greens are delicious um or you can
actually add them to a green Shake um be
beats beet greens packed with vitamin C
these are also uh really really good
ways to actually amp up your immune
system because vitamin C helps to ramp
up your immune system to protect you
against viruses as well again think
about the beets nitric oxide nitric
oxide directly kills bacteria and
viruses U now you're actually uh having
the greens in a shake and now you're
really ring up your immune system oh and
by the way beat greens also contain some
bioactives that are good for protecting
your eyesight as well the benefits come
from bioactives like vitamin A which is
found in be greens lutein and
zanthin okay these are bioactives that
definitely help keep the retina of your
eyes healthy the retina is like this
carpet of nerves in the back of your eye
you know like if light comes in from the
front goes into the back of the eye
lights up the retina the retina then
sends a signal to your brain you want to
keep that carpet layer of nerves super
healthy be greens contain the bioactives
that can help do that all right so
definitely want to keep your vision
healthy if you want longevity live long
you want to have good Vision because it
would really stink if you lived a to a
super ripe old age but you couldn't see
anything all right and by the way the
most common causes of vision loss as we
get older is something called age
related Maul generation and you know how
bad that is um like Grandma going uh
blind they say because she's getting old
no it's usually Immaculate degeneration
and the unfortunate part that about this
condition AMD imaculate age related mag
degeneration so when it happens blood
vessels grow they leak all right and
then what happens is that they happen to
do it right in the most sensitive place
where you get central vision right so
then you can't see in the middle it's
like this all right look at that that
you can't see anything all right so you
can only see around the side you can't
see right in the middle so you can
prevent that by eating beet greens that
can contain lutein and zanthin good for
your retina all right ready for the next
nitric oxide uh beneficial food food
number two for nitric oxide is garlic
all right garlic is like a central
element for cooking all right if you
watch cooking videos most people are out
there uh cooking garlic is a core
ingredient for mediterrasian recipes and
Asian recipes two of the healthiest
cuisines in the world often use garlic
now why is garlic so good besides making
other Foods taste good like it flavors
the food uh garlic helps to activate an
enzyme in the body called nitric oxide
synthes it activates this enzyme it
triggers it so it's working better
nitric oxide synthese and synthese it's
actually synthesizing nitric oxide so
yeah garlic triggers your body to make
more nitric oxide from from amino acids
now your body's packed with amino acids
but every time you eat protein whether
it's from a plant or from an animal it
reloads your body with more amino acids
and guess what when you eat garlic that
triggers your nitric oxide synthesis
enzyme takes those amino acids and it
makes um uh more nitric oxide now here's
something interesting turns out that
aged garlic does this better than fresh
raw garlic now most of the time when I'm
cooking I'm just using a clove some
cloves of regular fresh garlic you know
you get a uh you get a um a big uh a
bunch of garlic cloves uh held together
that's what I normally use but there is
something called age garlic and you need
to know about this because the next time
you're in a grocery store go ask
somebody where do they actually sell
aged garlic sometimes it's called black
garlic and the reason it's called black
garlic is that it's garlic that's
naturally aged for weeks under low heat
high humidity and that those conditions
will actually turn the color of the
garlic black right the outside of it is
like kind of like whitish but the but
the meat of the garlic which is usually
tan or yellowish that'll turn black and
this natural kind of
fermentation um of the garlic makes the
garlic sweet instead of punch it all
right regular raw garlic very pet
delicious to cook with not really sweet
um aging garlic or turning garlic Black
Will Make It Sweet and guess what black
garlic is amazing for flavoring soups
and stews and for cooking so if you've
never tried to cook with black garlic
and you want to get the benefits of
actually uh creating nitric oxide in
your body try getting some black garlic
I I don't recommend making yourself you
know like it's a lot of trouble to make
but have it pre-made okay I mean like it
comes they somebody else has actually
done the low heat aging of it
and it'll make your food taste
sophisticated and it gives it a nice
rich flavor now you could of course buy
black garlic supplements all right you
can find that online but I suggest you
get the food version because it is
delicious all right you could take
almost any dish that you're going to
cook any Savory dish in your kitchen all
right any recipe whether it's vegetables
chicken soup stews whatever it is you
can make it taste even better with a
little bit of black garlic all right now
this age garlic as I said increases
nitric oxide in your blood all right no
o and but the nitric oxide does what it
causes your blood vessels to dilate it
lowers your blood pressure all right
which is really beneficial for heart
health and age garlic also can lower
your blood
cholesterol okay your bad LDL
cholesterol all right that's the kind
that sticks to the walls of your
arteries to narrow your arteries guess
what black garlic can actually help to
lower that and there's even one more uh
benefit of garlic both freshed and aged
contains a bioactive called Allison a l
l i c i n and guess what Allison boosts
your immune system and helps your body
defend against viruses and bacteria as
well all right so garlic great for
nitric oxide great for which then kills
viruses garlic also has Allison which
boosts your immune system which then is
helpful for protecting against infection
now the best way to get Allison out of
garlic fresh garlic cloves you know what
because it's actually locked into the
clove chop it up okay or crush the
garlic hey this is what the recipes is
call for and this is exactly how it's
used in Mediterranean Asian cooking you
got to chop up the garlic before you
cook with it and that actually gets that
allisin out that natural bioactive that
can actually um uh help to boost your
immune system and to kill viruses now
here's a little practical tip
if you're cooking with garlic you know
you got to peel that white skin that
papery skin off of each clove can be a
little annoying right like you you got
to take a sharp knife you got to cut off
the top and then cut along the side and
peel it off with your hand how can you
do it quickly I'll tell you give you a
little trick this is like a chef's trick
just put you got a cutting board put the
whole clove or a bunch of cloves on a
cutting board and take the flat blade of
a knife smash it right down okay hit it
with your palm smack it down you're
going to crush the garlic the whole
clove will smash open and the skin will
split and it'll basically come right off
and now you can just pull the skin off
and you got the whole pieces of garlic
right there super easy no kind of doing
micro surgery on the garlic and then
with those crushed mashed bits just chop
them up all right or just throw them
right into the pan to start sautéing or
cooking with them ready for food number
three food number three is one of my
favorites dark chocolate now pretty much
know everyone knows that I like
chocolate I talk about it all the time
uh and I also talk about how dark
chocolate is heart healthy uh by the way
what do I mean by dark chocolate all
right chocolate is a confection it's a
candy It's Made You Know by Artisans or
in a factory so I want to put that out
there right right up front all right
chocolate is a candy all right it's a
confection and CH and and chocolate's
got all kinds of stuff added to it sugar
and other ingredients um you want to
stay for the away from the chocolates
that are made with unhealthy ingredients
but if you get dark chocolate okay what
makes uh chocolate heart healthy and
nitric oxide creating is a plant-based
material called cacao Cacao is
plant-based it's a seed pod that comes
from a tree all right and that's where
the cacao comes from plant-based food
that is used to make chocolate now you
want more of that plant-based stuff that
is packed with polyphenols like proano
cyan it is you want more of that
well you got to get darker chocolate
because dark chocolate has higher
percentage of cacao which is a
plant-based stuff that has those
polyphenols all right and the
proanthocyanidins guess what that
polyphenol helps your body produce you
gu it nitric oxide so dark chocolate
actually helps you produce nitric oxide
and dark chocolate because it produces
nitric oxide also calls out more stem
cells in your bloodstream to help you
regenerate from the inside out all right
and by the way now you're having more
nitric oxide your blood vessels are
relaxing and widening um you're getting
more blood flow to your brain into other
organs and you're also lowering your
blood pressure which protects you
against heart attack and protects you
against stroke all right and of course
the stem cells that are running around
uh repair and regenerate your body from
the inside out and this has been studied
in more than a dozen clinical trials of
people with um high blood pressure to
see if chocolate actually works it turns
out that eating chocolate can reduce
both the systolic blood pressure that's
the first top number in a blood pressure
as well as the bottom the diastolic
blood pressure significantly all right
and and by the way these clinical
studies were conducted over a wide range
of time from two weeks of eating
chocolate to 18 weeks of eating
chocolate no matter how long you eat the
chocolate actually all get the same type
of benefit lowers blood pressure dilates
blood uh vessels deliver stem cells to
your uh to your your organs for healing
so even eating dark chocolate for two
weeks it's got some benefits as well all
right now here's what I do when I'm
buying dark chocolate I look for 80% or
higher chocolate all right that's when
you get to 80% level chocolate's a
little bitter I don't mind that at all
bitter is better you know when it comes
to health but I know that it's got 80%
of the cacao which is loaded with those
proano cyanides now because the
chocolate can be a little bitter I'll
tell you how I like to have that dark
super dark chocolate I like to have a
piece of it okay not a whole bar a piece
of it uh with my coffee which I take
black right so now you have dark
chocolate black coffee I can sometimes
throw it right into the coffee uh or if
you got powder dark chocolate a powder
you can mix it right into the coffee
what is chocolate plus coffee
mocha double Health right because coffee
is also good for your health um coffee
actually is good for your stem cells as
well coffee uh protects your blood
vessels against inflammation so you get
the dark chocolate with the nitric oxide
you got the coffee the chlorogenic acid
protect your blood vessels put them
together you got something that's pretty
easy to eat and they work together and
something that's actually good for your
overall heart health um now always check
the ingredient label when you're buying
dark chocolate make sure that there are
any additives or artificial chemicals
that you don't feel comfortable putting
inside your body all right
you don't want to damage your gut
microbiome with those additives that's a
healthy bacteria that helps you fight
inflammation helps your body uh create
immune health so you can fight those
viruses so you don't want to be
poisoning your Healthy bacteria as well
okay now another way to actually have
dark chocolate is just add pieces of it
to a homemade trail mix just go get the
bulk section to get some raw tree nuts
toast them yourself you know either in a
toaster oven or in a cookie sheet
almonds pecans cashews walnuts all the
above all right cool them off all right
add some dark chocolate bits to it add
some dried cranberries dried blueberries
dried cherries mix them all together and
you've got yourself a terrifically
healthy snack all right that's a good
way to satisfy a craving for something
sweet but not too sweet and you get a
hit of dark chocolate as well so I
talked about dark chocolate and coffee
now here's dark chocolate in trail mix
are you ready for food number four
pomegranate now I love pomegranates you
probably heard me talk about them before
pomegranates if you haven't seen one
it's a kind of a round little bit bigger
than an apple really heavy it's about
the size of a soft ball actually um
thick red skin and they're loaded with
hundreds of ruby red seeds and each seed
has a little packet of juice around them
actually quite an amazing uh product of
Mother Nature and you've probably had a
salad with some pomegranate seeds
sprinkled on top of it when you eat the
seed you know you can eat the whole
thing by the way but when you're eating
something with the seed you get a when
you bite down you get a little burst of
this sweet juice guess what that sweet
juice that pomegranate juice is packed
loaded with polyphenols and the one that
I've been studying the polyphenol I've
been studying is called elit tannins
don't worry about memorizing these fancy
chemical names just trust trust that
people like me who are doing the
research we know what they are we can
pronounce them all right but in
pomegranate juice are these elit tannins
and these elit tanins and pomegranates
can do a lot of good things when it
comes to your health defenses number one
alanin improves your circulation right
in fact it can even cut off the blood
supply by to starve a cancer elianin can
also help recruit your stem cells uh to
come out all right regenerate your
organs good for gut health all right an
immune health and alenin also help to
grow a very specific
uh gut bacteria healthy gut bacteria
called acrania mucin acrania muop now
this bacteria is important for blood
glucose regulation so you actually have
better Metabolism from it it also helps
your immune system destroy cancer cells
all right these are things that
pomegranate juice uh can actually do or
the juice around pegam and seeds other
thing it does and that's the point I'm
having in this video is that pomegranate
juice and eler tanins can help keep up
your body's production of nitric oxide
and the way it does it is preventing
whatever your body is making in terms of
nitri oxide it protects it and prevents
it from being broken down right so you
know things are generated and they're
broken down they're made and they're
destroyed pomegranate juice actually
keeps the nitric oxide level higher all
right now why does why do nitric oxide
levels go down in the body well there's
something called free radicals and these
are destructive chemicals that can be
produced in your body or you could
breathe them in or you can eat them all
right uh drink them um they can it ca
your bought nitri Nitric oxides very
sensitive to these these free radicles
are destructive chemicals that are kind
of like a machete it just cuts apart the
nitric oxide and and cuts it into pieces
um our environmental exposures um uh you
know smoke smog uh chemicals you might
breathe including like barbecue uh fumes
artificial chemicals that are found in
Ultra processed foods um fried foods all
these things can add free radicals in
your body these free radicals again like
are like uh little guys with machetes
okay like little terrorists with
machetes and they chop up the nitric
oxide so your level goes down
pomegranates protect the nitric oxide
against the machete all right so that is
actually something that is really really
good to protect your own body's nitric
oxide your own store of it all right so
remember different ways to actually get
nitric oxide remember beets add nitrogen
into your system so you can increase the
nitric oxide by eating it remember
garlic activates the enzyme that makes
more nitric oxide from amino acids so
you can eat more nitrogen and that turns
into of nitric oxide you can trigger the
enzyme that makes more nitric oxide and
now I'm telling you the pomegranates can
protect the nitric oxide that's actually
made right so think about it these are
different strategies of actually how to
keep up those nitric oxide levels in
your uh in your body at least three
different ways all right now how do we
know that pomegranate actually works
well it's been studied clinically so
researchers at the Shahed bashti
University of medical Sciences in Iran
they they actually recruited 60 people
who had diabetes and they gave them a
glass of pomegranate juice to drink
every single day for 6 weeks and then
what they did is compared the blood
pressure of those people who drank the
pomegranate juice from to another group
who didn't receive any pomegranate juice
at all and guess what the pomegranate
juice drinkers had significantly lower
blood pressure over that period of time
due to the blood vessels um responding
to nitric oxide stimulated by the nitric
oxide relax the blood vessel blood
pressure comes down and that's actually
something that's really really
beneficial for nitric oxide and blood
pressure lowering which is good for
heart health and brain brain health so I
got to tell you one thing when it comes
to pomm and granate juice it is super
sweet all right one of the sweetest
fruit juices there there is so you don't
want to drink too much of it so if
you're going to actually wanting to
benefit from the nitric oxide benefit of
of pomegranate juice I wouldn't drink
more than one cup that's eight fluid
ounces in order to get the benefits
that's been studied that amount will
actually help grow your acromania which
is good for your metabolism and good for
your uh so many other aspects protects
you your get your IMM system going to
protect you um against cancer cells but
make sure that you don't drink too much
of it and if you're shopping for
pomegranate juice all right make sure
you're just getting 100% pure
pomegranate juice not other fruit juices
that have a little squirt of pomegranate
in it and a whole bunch of artificial
colors and flavors and sugar to make it
taste like pure pomegranate juice get
the whole test authentic 100%
pomegranate juice and then you don't
need to drink very much of it a day
again one fluid cup is enough to
actually get that nitric oxide and all
the other benefits gut health benefits
of pomegranate juice all right and
whatever you do don't add more sugar to
your system so you get want to get
pomegranate juice um it's super sweet uh
enough here's another Pro tip if you're
actually buying the whole pomegranate to
just eat get the juice right from the
seeds which is the way that I think is
really good to do it as well when you're
buying a pomegranate how do you know
when it's ripe and ready to eat well
look for fruit that is heavy it should
really feel heavy in your in the palm of
your hand and even though this thing is
shaped like an apple um when the
pomegranate starts to ripen and the
seeds are really juicy um the shape of
this sphere is going to turn a little
bit more squarish with angular sides so
look for one that's actually kind of
like an like a weird shaped pomegranate
that's the one that you know is going to
have the good seeds when it's actually
heavy and look for the color of the skin
the really ripe ones are kind of like
ruby red no green spots on it all right
and if you take a pomegranate at home
that's really not quite right just let
them sit out in the kitchen counter for
a few days at room temperature and
you'll see the skin get darker in color
as the seeds actually ripen all right
food number five tea both black tea and
green tea now you know that green tea is
good for you it contains polyphenol
called kakin now these kakin trigger
your cells to make more nitric oxide so
green tea helps to produce nitric oxide
now black tea doesn't have as many kakin
but they do have a bioactive that's
called theop Flavin theop Flavin
actually in back black tea actually is
more potent than what's in green tea
when it comes to making nitric oxide so
definitely enjoy a green tea it's so
good for you in so many ways good for
vascular Health good for metabolic
Health but I want to tell you don't be
afraid to uh to try or enjoy black tea
tea English breakfast tea Earl Gray tea
Chinese fermented black tea no problem
it's good for you all right you're going
to get a little nice hit of nitric oxide
produced whenever you're drinking tea
and that's one of the reasons why tea is
so good for your circulation and overall
cardiovascular health nitric oxide
dilates the blood vessels and the blood
pressure will come right down and you
get better blood flow more oxygen to all
of your organs plus those stem cells
that come out to repair you and
regenerate you from the inside out okay
now I'm going to do a little myth
busting here some people say that
drinking tea is going to cause you to be
dehydrated because of the caffeine right
you've probably heard of that I used to
think that true as well not true at all
even though green teen does contain
caffeine Studies have shown that if you
drink less than 10 Cups of Tea a day and
that's a heck of a lot of tea if you
stay under 10 cups you're not going to
get dehydrated because the tea itself
actually has water so you're hydrating
yourself with tea all right so no near
to no need to fear green tea is going to
dry you out now I like to use loose leaf
U green tea or black tea that's how I
grew up drinking tea um and by the way
loose leaf tea means no tea bags uh it's
a little bit less expensive doesn't need
fancy packaging cut the middleman of the
bagger out of it all right now the other
thing is that tea bags often contain
micr Plastics that get into your teacup
as well so one way to dodge that the
microplastics is just to get Loos sleeve
tea you can put it into a tea ball or
you can just dump the tea leaves into a
mug add hot water let the tea leaves
steep okay they're going to drop to the
bottom and they're going to start
releasing all of their polyphenols and
that lovely tea flavor all right and
then when you actually are finished
drinking you're just sipping from the
top um you can actually pour more water
into it you could probably reload a
glass of a cup a mug of tea three times
and still continue to get polyphenols
out of it if you want something that's
much more potent try matcha matcha is
the entire Tea Leaf ground from green
tea ground into a powder now you're
getting all the kakin all the polyenals
and you're getting all the dietary fiber
as well which is good for your gut
health all right so uh remember tea is
good green or black all right they
actually help produce nitric oxide hey
there I have a valuable resource that
you won't want to miss it's all about
the five signs that your legs and your
feet may be warning you about poor
health your legs and feet can give you
important clues about your overall
health especially when it comes to your
circulation if you want to learn more
about these warning signs and how to
take action click on the link below the
video to access this essential
information or you can access the guide
by scanning the QR code
on the screen right
now now let's get back to the video what
is my next one my next food for nitric
oxide are number six leafy greens we all
know leafy greens are supposed to be
good for us let's get specific about
this all right what are the greens in
the grocery produce section that can
help your body produce nitric oxide well
I told you about beak greens all right
um but other leafy greens uh actually
contain nit rates from the soil just
like the beets and they will actually uh
when you swallow them they get converted
into nitric oxide so what are they here
is are some of the uh Greens in term in
rank of potency for helping your body
produce nitric oxide because they've got
a lot of nitrogen in them first up
arugula all right sometimes called
Rocket has the most nitrate from the
soil the amount is 420 Mig per 100 gram
of of arugal leaf that's a lot all right
so arugula which you know have arugula
salad um for example that's an amazing
way of actually getting nitric oxide in
your body another one second one up Bak
Choy right Asian vegetable super
delicious really easy to to cook all
right 325 milligrams per 100 milligrams
of plant of nitrogen next rhubarb 294
Mig of nitrogen per 100 um grams of the
of the rhubarb that's way up there okay
next lettuce The Humble lettuce leaf
green lettuce sleeve loaded with healthy
nitrates so that your body can turn them
into nitric oxide how much does lettuce
have 25 milligrams for 100 milligram all
right about half of what a rugula has
but that's still pretty substantial and
then is followed by spinach and zucchini
and green beans all right so the top
four leafy green veget
for nitrogen for nitric oxide producing
in your body are number one arugula
number two bokchoy number three rhubarb
and number four lettuce green lettuce
all right but you got to remember these
green vegetables do a lot more than
nitric oxide they've got dietary viral
that's good for gut health and immune
Health all right and although you know
we're all supposed to eat salads and you
know IAT salads too I personally prefer
cooked greens so I'm going to tell you
of those High nitric oxide formers what
my one of my favorites are is Bak Choy
you know why Bach Choy super quick to
make very tasty um here's what I do I
buy some Baby Bach Choy uh you slice off
the bottom kind of like the root part of
it and the leaves come right off wash
those leaves really really well
sometimes dirt can hide inside the
middle of the leaves just wash them 60
seconds under um cold running water sing
Happy Birthday to the leaves and you
you're you're done with clean leaves
drain them shake them off all right take
a a couple of cloves of garlic all right
um You can chop them up if you want uh I
like to cook them cook bok choy in a
walk add a little oil add the uh garlic
season the oil all right and now when
the oil is fragrant from the garlic you
might want to even remove the garlic so
it doesn't burn add those leaves on the
baby bok choy and stir fry them
literally 30 seconds maybe 60 seconds
you're done add a little vegetable stock
all right um I like to put in a Touch of
rice wine a little drizzle of soy sauce
and then turn off the heat you're done
already now take a bottle of oyster
sauce oysters contain other really
Health benefiting polyphenols for immune
system shake some oyster sauce into that
mixture turn the leaves around a little
bit boom you are done and you've got an
amazing in minutes you've made a a
sauteed bok choy with oyster sauce so
tasty that for me that could be a meal
in and of itself that's it all right and
it's second up for the highest amounts
of nitric oxide and vegetables all right
okay my last food number seven for this
video nitric oxide generating foods can
you guess what it
is watermelon all right now I love
watermelon it's obviously a summer fruit
sweet juicy great for a hot day great
for hydration here's something you might
not know watermelon contains an amino
acid that's called l L citrine L as in
Larry citrine CI t r u l l i n e so when
you eat watermelon which contains
citrine your body turns it into Arginine
and it turns out that arginine is a
natural chemical that the body uses to
make nitric oxide so watermelon actually
pulls the trigger and contains of
ingredient that your body uses to create
more nitric oxide now pretty amazing
right right now here's the thing uh
you'll get some in the uh the Flesh of
the watermelon but a lot of the El
citrine is actually found in the Ry the
white part most people don't eat the
white part right but maybe you know want
to eat the watermelon right down to the
Rind all right I don't want you to eat
the hard green part at the very end but
go ahead and eat the rind that's where
the citrene is and a clinical study
conducted by researchers at the
University of exiter in the United
Kingdom looked at watermelon juice
that includes a rind all right so you
can make a watermelon juice you juice
the red pulp
delicious cut off that hard green part
toss the rest of the Rind in there grind
it all up that's where the citrine is
okay and they study this in people with
one group that got the watermelon juice
other group just got some apple juice
apple juice doesn't contain the citrine
all right and then they compared which
one's better and they actually measured
in the bloodstream the watermelon
drinkers had four four times higher
levels of el citrine in the blood now
the healthy body has a little bit um the
the watermelon Drinker said four times
all right and they found that more
oxygen was delivered to the muscle of
the people who drank watermelon juice
right but wait you might say what about
that watermelon rind you know um what
should I do with it how do I use it
besides in a in making a drink or or
juicing it well it turns out there are
some really cool delicious ways to use
watermelon R it's not common you know
like in most parts of the world but
there are certain parts of the world who
love to use watermelon rind you can
pickle the watermelon rind make it into
a pickle or you can sauté it with spices
all right use it part of a stir fry and
you're like wow I never even thought
about watermelon Ry look it up Google it
watermelon rind sauté and you'll see you
can actually cook with it you can cook
with melon right you can cook with uh
different kinds of sauté different kinds
of melon you can cook you sauté
watermelon rind as well all right and
then of course we talked about juicing
it um now if you juice it uh or grind it
down besides making a beverage out of it
here's another example where you can
easily put watermelon rind in how about
a watermelon
gaspacho that is a cold soup all right
uh made with watermelon that's amazing
all right um once you include the rind
to to gazacho with watermelon now you've
made a nitric oxide bomb great for heart
health blood vessel Health uh good for
brain health good for immune Health
fighting viruses with the uh viral
killing properties of nitric oxide
itself plus it's kind of a fun thing to
actually U make for if you're having
company over make some watermelon
gaspacho all right I hope you've learned
something new today thanks very much for
watching and if you enjoyed this content
don't forget get to hit subscribe uh to
get more and meanwhile I will see you on
the next video Dr Le
out hi there if you enjoyed watching
this video I know you'll love the next
one stay here and check it out and I'll
see you there