Nitrate Rich Foods That Will Pump You Up!

Nitrates are huge in the supplement world for their ability to vasodilate, or basically widen your blood vessels. The benefit of widened blood vessels is that there is more room for blood to flow to the organs and muscles where it is desperately needed during exercise! A lack of blood to the these areas means a lack of oxygen, reduced removal of carbon dioxide and waste products, as well as improved delivery of nutrients and metabolites needed for energy and recovery.

So when you next eat, take a little time to consider the amount of the following ‘nitrate dense’ foods you are consuming:


Very high in nitrates (more than 250mg per 100g fresh weight)

Beetroot, spinach, lettuce, rocket, celery, cress and chervil

High (100-250)

Celeriac, fennel, leek, endive and parsley

Medium (50-100)

Cabbage, savoy cabage, turnip and dill

Low (20-50)

Brocolli, carrot, cauliflower, cucumber and pumpkin

Very low (less than 20)

Asparagus, aubergine, onion, mushroom, pea, pepper, potato, sweet potato and tomato


Lundberg, J, O., Carlstrom, M., Larsen, F, J, & Weitzberg, E. (2011). Roles of inorganic nitrate in cardiovascular health and disease. Cardiovascular Research. 89: 525-532

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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