Nitric Oxide is a vital colourless gas produced in your body that is essential for health. It is a vasodilator, meaning that it relaxes the inner muscles of blood vessels, causing them to widen. In this way, nitric oxide increases blood flow and lowers blood pressure. Besides, it also plays a key role in cognitive function and heart health. While the body naturally produces nitric oxide, certain foods can enhance its production, leading to improved overall well-being. Here are 10 foods that can naturally boost nitric oxide levels:

1. Beets

Beets are rich in dietary nitrates, which the body converts into nitric oxide. Studies have shown that consuming beet juice significantly increases nitric oxide levels, leading to benefits such as improved cognitive function, enhanced athletic performance, and lower blood pressure.

2. Garlic

Garlic stimulates the production of nitric oxide by activating the enzyme nitric oxide synthase. Research suggests that aged garlic extract can help maximize nitric oxide absorption, leading to potential benefits such as reduced blood pressure and improved exercise endurance.

3. Meat

Meat, poultry, and seafood are excellent sources of coenzyme Q10 (CoQ10), a compound that helps preserve nitric oxide. Organ meats, fatty fish, and muscle meats like beef and chicken contain high levels of CoQ10, which supports heart health, prevents migraines, and enhances athletic performance.

4. Dark Chocolate

Dark chocolate is loaded with flavanols, which help increase nitric oxide levels. Studies indicate that consuming dark chocolate daily can significantly boost nitric oxide levels, improving blood flow and reducing blood pressure.

5. Leafy Greens

Vegetables like spinach, kale, arugula, and cabbage are packed with nitrates, which are converted into nitric oxide in the body. Regular consumption of leafy greens has been linked to reduced blood pressure, improved heart health, and a lower risk of cognitive decline.

6. Citrus Fruits

Oranges, lemons, limes, and grapefruit are rich in vitamin C, which enhances nitric oxide production by increasing its bioavailability. Citrus fruits have been associated with improved brain function and a reduced risk of cardiovascular diseases.

7. Pomegranate

Pomegranate is packed with antioxidants that protect nitric oxide from oxidative damage. Studies suggest that pomegranate juice can improve blood circulation, lower blood pressure, and even aid in treating conditions like erectile dysfunction.

8. Nuts And Seeds

Nuts and seeds contain arginine, an amino acid that supports nitric oxide production. Research shows that higher arginine intake is associated with increased nitric oxide levels, which can lead to better endurance, improved cognitive function, and lower blood pressure.

9. Watermelon

Watermelon is a rich source of citrulline, an amino acid that converts into nitric oxide. Studies indicate that consuming watermelon juice can enhance nitric oxide bioavailability, improving blood flow and reducing blood pressure.

10. Red Wine

Red wine contains antioxidants like resveratrol, which may enhance nitric oxide availability. Moderate consumption has been linked to improved heart health and reduced blood pressure, though more research is needed to confirm these effects. However, it is important to note that alcohol, including red wine, is injurious to health and can even lead to cancer.

When it comes to Japanese teas, Matcha and Hojicha often steal the spotlight, but they couldn’t be more different. One is vibrant and energising, the other warm and soothing. Beyond taste, both offer unique health benefits that can influence everything from your energy levels to your stress. So, which one deserves a regular spot in your cup? Let’s break down the perks of each and help you sip smarter.

Does Matcha Have Caffeine?Yes, matcha contains caffeine, and typically more than most green teas but less than coffee. According to Harvard Health, a standard 8-ounce cup of matcha contains 38–89 mg of caffeine, compared to 23–49 mg in regular green tea.

Matcha’s caffeine is paired with L-theanine, an amino acid known to promote alert, focused energy without the jitters often associated with coffee. As Lauri Wright, PhD, RDN, explains, “Matcha contains caffeine along with L-theanine, which is a combination known to promote alert, focused energy with less jitteriness.”

Does Hojicha Have Caffeine?

Hojicha, on the other hand, is roasted at high temperatures, significantly reducing its caffeine content. A 12-ounce cup of hojicha contains roughly 8 mg of caffeine, making it an ideal option for those sensitive to stimulants or seeking a relaxing evening beverage.

Energy Boost vs Relaxation: Matcha or Hojicha?

If you’re seeking an energising tea, matcha is the clear winner. Its higher caffeine content provides a natural boost, while the L-theanine helps maintain focus and reduce stress.

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Hojicha may not energise like matcha, but research indicates it could offer anti-fatigue benefits, making it a gentle option for unwinding or maintaining steady energy without the spike. Manoj Sharma, PhD, notes, “Hojicha is a good option for those sensitive to caffeine.”

Matcha VS Hojicha: Antioxidants and Heart Health Benefits

Matcha stands out for its high antioxidant content, which can support heart health by lowering LDL (bad cholesterol), reducing plaque formation, and helping control blood pressure. Catechins, a class of antioxidants found in green tea, contribute to these effects.

Hojicha, being roasted, has a lower antioxidant concentration but still offers some health benefits. Both teas are believed to support anti-cancer, anti-inflammatory, weight management, and cognitive health, though matcha is generally considered more potent in these areas.

Which Tea Is Right For You?

• Matcha: Best in the morning or early afternoon for energy, focus, and antioxidant support.
• Hojicha: Ideal for evenings or if you are sensitive to caffeine, providing a calm, soothing effect.
• Both: Enjoying matcha earlier in the day and hojicha later can maximize the health benefits and fit into your lifestyle seamlessly.

How to Incorporate Both Matcha and Hojicha Into Your Routine

By enjoying matcha earlier in the day and hojicha later, you can maximise their complementary effects and tailor your tea intake to your lifestyle and wellness goals.

One thing we have all heard, whether from our friends, family or even dieticians on social media is how chia seeds are one of the best powerhouse foods that need to be in your diet to increase your fiber intake and digestion. While this is all true, are there no other seeds that help you get your health better?

Seeds are tiny powerhouses of nutrition, offering a wide range of benefits for your health. According to Dr. Saurabh Sethi, a gastroenterologist, incorporating certain seeds into your daily diet is an easy and effective way to boost your well-being. He highlights some of the most beneficial seeds and their specific health advantages.

For Digestion: Fennel Seeds

Fennel seeds are a real treat for your digestive system. They are full of fiber, which helps your gut work smoothly and prevents constipation. These seeds also have vitamins and minerals that can help get rid of bloating and gas, so you feel more comfortable after eating. You can add a small amount of fennel seeds to your water or simply chew on them after a meal to help with digestion.

For Hormonal Balance: Flax Seeds

Flax seeds are especially good for balancing your hormones. They contain compounds called lignans that help keep your hormone levels in check. This is particularly helpful for women, especially during different life stages like menopause. It's easy to add ground flax seeds to your morning smoothie, oatmeal, or even sprinkle them over a salad to get these powerful benefits.

For Omega-3s: Chia Seeds

When it comes to healthy fats, chia seeds are a superstar. They are packed with omega-3 fatty acids, which are incredibly important for your brain and heart. These healthy fats help reduce swelling in your body and can lower your risk of heart disease. Since most people don't get enough omega-3s, adding chia seeds to your diet is a simple solution. You can mix them into yogurt or soak them in milk to make a delicious pudding.

For Energy: Pumpkin Seeds

Need a natural energy boost? Grab some pumpkin seeds. They are loaded with magnesium, which helps your body create energy, and iron, which helps move oxygen to your muscles. This combination gives you steady energy throughout the day without the sudden crash that comes from sugary snacks. They make a great snack on their own or can be added to trail mix and granola.

For Bone Health: Sesame Seeds

Sesame seeds are great for building strong bones because they are packed with calcium. They also contain other important nutrients like magnesium and phosphorus that work with calcium to support your skeleton. Sprinkling sesame seeds on a stir-fry or salad is a simple way to give your bones the support they need

For Blood Sugar Control: Fenugreek Seeds

Fenugreek seeds are a hidden gem for managing blood sugar levels. They contain a type of fiber that slows down the digestion and absorption of carbohydrates, which helps prevent sharp spikes in blood sugar after you eat. For people with or at risk of diabetes, this can be very beneficial. You can soak them overnight and drink the water in the morning or add them to your cooking.

Sugar is everywhere in desserts, packaged snacks, drinks, and even foods we often think of as ‘healthy.’ While naturally occurring sugar in fruits is generally fine, consuming too much added sugar can harm your health. Studies link high sugar intake to obesity, type 2 diabetes, heart disease, and premature ageing. We understand that cutting sugar completely can feel impossible, but the benefits of reducing or quitting sugar are significant. To learn more, we spoke with Swati Mohapatra, Diet & Clinical Nutrition Expert at Manipal Hospitals Bhubaneswar.

What Happens To Your Body When You Cut Sugar For 30 Days?

Research shows that most Americans consume between 55–92 grams of added sugar daily. That equals about 13–22 teaspoons of table sugar and makes up nearly 12–16% of daily calories. This is far above the Dietary Guidelines for Americans, which suggest limiting added sugar to less than 10% of daily calories. The World Health Organization is even stricter, recommending under 5% for the best health outcomes.

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While reducing sugar isn’t easy, making the effort can lower the risk of chronic diseases and bring noticeable health improvements.

30 Days Without Sugar: Benefits

1. Faster weight reduction

Even without changing much else in your diet, cutting out sugar lowers hidden calorie intake, helping shed extra weight more quickly.

2. Lower risk of high blood sugar

Research suggests that reducing sugar helps maintain a healthy weight and keeps blood sugar levels stable.

3. Slower skin ageing

Keeping blood sugar within a healthy range may slow down skin ageing, helping you look younger for longer.

4. Reduced risk of falling sickCutting sugar lowers inflammation in the body and prevents new flare-ups, strengthening immunity and lowering susceptibility to infections.

5. Better appetite control

Balanced glucose levels support leptin, the hormone that regulates hunger cues. This helps reduce overeating and brings appetite back in check.

6. Higher energy levels

Replacing refined sugars with complex carbohydrates gives your body steady energy instead of quick crashes, leaving you more active throughout the day.

7. Stronger heart health

High sugar diets are linked to high blood pressure, inflammation, and greater risk of heart disease. Reducing sugar supports overall cardiovascular health.

Tips to Reduce Sugar Consumption

• Check labels for hidden sugar: Many packaged foods contain added sugars under different names. Reading labels helps you make better choices.
• Prioritise whole foods: Include more fruits, vegetables, whole grains, and lean proteins in your daily meals.
• Pick unsweetened options: Choose plain yogurt, unsweetened nut milks, or desserts without added sugar.
• Cut down on sugary drinks: Sodas, packaged juices, and energy drinks are some of the biggest sugar sources. Opt for water, herbal teas, or infused water instead.
• Reduce gradually: If you eat a lot of sugar, cut back slowly so your body adjusts more comfortably.
• Reach for healthier alternatives: Fresh fruit, a piece of dark chocolate, or homemade snacks can satisfy cravings in a healthier way.