sashibot
NO Lowering
Foods, Supplements and Lifestyle
Since discovering the potential connection between nitric oxide (NO) and TSW, I have been research different ways that I might keep my NO levels low, or at least do my best not to raise them. This caused me to look at my diet and other behaviors that would help keep NO production low.
Foods
I looked into foods low in nitrates and nitrites, the precursors to NO production. I have had very little oozing through this process thus far (1.5 months in). I also do a loose NMT, so imagine that helps, as well. Typically, when I see reference to NO foods on popular websites is describing how to raise your NO and the health benefits of that. People with TSW, however, suffer from elevated NO levels. Right now I am getting a list together for myself from popular websites and scientific research, but as I get more into this, I will try to replace the popular sites with all research. I have organized these foods into the following categories: foods that produce high amounts of NO, low amounts of NO, foods that are commonly recognized as inflammatory, and typical eczema triggers. I tried to eat low NO foods, and avoid most trigger foods to get the best possible results for myself.
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As mentioned, I will continue to do research to make this list more and more accurate based on the latest reasearch and make notes when I come across conflicting information. Some of the reference links may go to abstracts of the journal article. Contact me if you need more info.
Low NO FOODS
< 20 mg nitrates/100 gm:
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Artichoke
Asparagus
Broad bean
Eggplant
Garlic
Onion
Green bean
Mushroom
Pea
Pepper
Potato
Summer squash
Sweet potato
Tomato
Watermelon (conflicting info)
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20 to < 50 mg nitrates/100 gm:
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Broccoli
Carrot
Cauliflower
Cucumber
Pumpkin
Chicory
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Another source:
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Apples, apple sauce
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Pork tenderloin
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Ketchup
French fries
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Kidney beans
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HIGH NO FOODS
Leafy greens (spinach, kale, arugula)
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Lettuce
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Endive
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Cabbage
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Beetroot
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Dark chocolate
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Watermelon (have seen this on low NO lists, also)
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Pomegranate
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Celery
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Celeriac
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Fennel
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Leek
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Cress
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Cilantro (Boohoo)
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Parsley
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Rhubarb
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Spirulina
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HIGH IN L-arginine:
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Turkey
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Beef
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Soy beans
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Seaweed
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Walnuts, hazelnuts, peanuts, almonds, pine nuts,
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Seeds (pumpkin, sunflower, sesame)
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INFLAMMATORY FOODS
Added sugars:
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Cookies
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Candies
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Breads
Crackers
Granola bars
Salad dressings
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Soda
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Added sugar fruit juice
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Alcohol
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Processed meats:
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Bacon
Hot dogs
Meat jerkies
Pepperoni
Salami
Sausage
Some deli meats
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Refined carbs:
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Breads and rolls
Crackers
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French fries
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Sugary cereals
White rice
ECZEMA TRIGGERS
Cow’s milk
Egg
Soybean
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Wheat gluten
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Citrus
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Tomatoes
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Spice such as cinnamon, vanilla, and cloves
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Some types of nuts
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Nickel content (found in):
Beans
Lentils
Shellfish
Soy
Chocolate
Coffee
Spinach
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Propylene Glycol (thickener, found in):
Salad dressings
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Snacks
Baked goods
Beverages
Formaldehyde:
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from aspartame
UVA
Exercise
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Mouthwash & Nitrites/Nitrates
"Approximately 25% of ingested nitrate is secreted in saliva, where some 20% (or ≈5–8% of the nitrate intake) is converted to nitrite by commensal bacteria on the tongue (36). These anaerobic bacteria on the dorsal surface of the tongue use nitrate as an alternative electron acceptor to produce energy. Indeed, use of an antibacterial mouthwash after consumption of dietary nitrate (10 mg/kg in water) attenuates the expected postprandial rise in plasma nitrite (37). In the proximal small intestine, nitrate is rapidly absorbed with high bioavailability (100%) (38). The nitrite supplied to the gastrointestinal tract serves to enhance gastric mucin production (39) and can serve as a substrate for generation of nitrogen oxides for antimicrobial actions and support of gastric homeostasis (40)"
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"Recently, nitric oxide synthesis in healthy tissues has been shown to occur independently of the l-arginine–NOS pathway (41); dietary provision of nitrates and nitrites may account for approximately half of steady state nitric oxide concentrations. Because inorganic nitrate is considered a biologically inert compound, the reduction of nitrate to nitrite is necessary for nitrite to serve as a substrate for nitric oxide production."
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- https://academic.oup.com/ajcn/article/90/1/1/4596750
- DOI: 10.3945/ajcn.2008.27131