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Nitrate-rich recipes to boost endurance and heart health | NutrientShield

Nitrate-rich recipes to boost endurance and heart health

Introduction

Nitrate-rich superfoods like beets, spinach, arugula, and celery boost endurance and heart health by converting to nitric oxide, improving blood flow and oxygen delivery. These 10 science-backed recipes maximize nitrates and nutrients like vitamin C and folate, addressing common deficiencies. Disclosure: We may earn a commission from purchases made via affiliate links.

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Beet Smoothie Bowl

1. Beet Smoothie Bowl

Why It’s Great

Beets (110-250 mg nitrates/100g), spinach (70-250 mg/100g), and arugula (100-250 mg/100g) enhance nitric oxide production, boosting endurance by 5-10%. Supports vitamin C needs (~6% deficient).

Ingredients

  • 1 beet, chopped (Buy Beet Powder)
  • 1 cup spinach
  • 1 cup arugula
  • 1/2 cup frozen cranberries
  • 1/2 cup raspberries
  • 1 tbsp peanut butter
  • 1 cup almond milk
  • 1 tbsp ground flax

Instructions

Blend all ingredients until smooth. Pour into a bowl and top with extra berries. Serves 2.

Nutrient Highlight

Provides vitamin C (~4.9 mg/100g beets) for immunity and folate (~109 µg/100g beets) for cell division

Nitrate-Rich Salad

2. Nitrate-Rich Salad

Why It’s Great

Combines beets (110-250 mg nitrates/100g), spinach (70-250 mg/100g), arugula (100-250 mg/100g), and celery (80-150 mg/100g) for heart health and endurance. Addresses vitamin K needs (~10-20% subclinical deficiency).

Ingredients

  • 2 beets, roasted and sliced (Buy Beet Powder)
  • 2 cups spinach
  • 2 cups arugula
  • 2 celery stalks, chopped
  • 5 radishes, sliced
  • 1 fennel bulb, sliced
  • 2 tbsp olive oil dressing

Instructions

Roast beets at 400°F for 40 minutes; slice. Mix with spinach, arugula, celery, radish, and fennel. Dress and serve. Serves 2.

Nutrient Highlight

Rich in vitamin K for blood clotting and folate for anemia prevention (~1% deficient).

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Beet Juice Drink

3. Beet Juice Drink

Why It’s Great

Beets (110-250 mg nitrates/100g) and celery (80-150 mg/100g) lower blood pressure and boost oxygen efficiency Supports vitamin B6 needs (~11% below EAR).

Ingredients

  • 2 beets, chopped (Buy Beet Powder)
  • 2 carrots
  • 1/4 cup mint leaves
  • 1 cup vegetable juice
  • 1 tsp ginger, grated
  • 2 celery stalks

Instructions

Blend all ingredients until smooth. Serve chilled. Serves 2.

Nutrient Highlight

Provides vitamin B6 (~0.07 mg/100g beets) for brain health and potassium (~325 mg/100g beets) for blood pressure regulation.

Golden Beet Salad

4. Golden Beet Salad

Why It’s Great

Golden beets (110-250 mg nitrates/100g) and arugula (100-250 mg/100g) enhance cardiorespiratory performance, Addresses vitamin C needs (~6% deficient).

Ingredients

  • 3 golden beets, roasted and sliced (Buy Beet Powder)
  • 1 cup quinoa (Buy Quinoa)
  • 2 cups arugula
  • 1/4 cup walnuts, toasted
  • 1/4 cup cheese, crumbled
  • 2 tbsp red wine vinaigrette

Instructions

Roast beets at 400°F for 40 minutes; slice. Cook quinoa in 2 cups water for 15 minutes. Toss with arugula, walnuts, cheese, and vinaigrette. Serves 4.

Nutrient Highlight

High in folate (~109 µg/100g beets) for DNA synthesis and manganese (~0.33 mg/100g beets) for bone health.

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Nitro-Boost Salad with Fennel and Radish

5. Nitro-Boost Salad with Fennel and Radish

Why It’s Great

Beets (110-250 mg nitrates/100g), arugula (100-250 mg/100g), celery (80-150 mg/100g), and radish (~100 mg/100g) boost nitric oxide for endurance. Supports vitamin K needs (~10-20% subclinical deficiency).

Ingredients

  • 2 beets, roasted and sliced (Buy Beet Powder)
  • 1 fennel bulb, thinly sliced
  • 2 celery stalks, chopped
  • 1 cup arugula
  • 5 radishes, sliced
  • 2 tbsp olive oil
  • 1 tbsp lemon juice

Instructions

Roast beets at 400°F for 40 minutes; slice. Mix fennel, celery, arugula, and radish. Dress with olive oil and lemon juice. Top with beets. Serves 2.

Nutrient Highlight

Provides folate (~109 µg/100g beets) for anemia prevention and vitamin C for immunity (~6% deficient).

Beet Arugula Salad with Walnuts and Goat Cheese

6. Beet Arugula Salad with Walnuts and Goat Cheese

Why It’s Great

Beets (110-250 mg nitrates/100g) and arugula (100-250 mg/100g) improve oxygen efficiency for exercise. Supports vitamin E from walnuts (~10% subclinical deficiency).

Ingredients

  • 4 beets, roasted and sliced (Buy Beet Powder)
  • 4 cups arugula
  • 1/2 cup walnuts, toasted (Buy Walnuts)
  • 1/4 cup goat cheese, crumbled
  • 2 tbsp balsamic vinaigrette
  • 1 tbsp olive oil

Instructions

Roast beets at 400°F for 40 minutes; slice. Toss arugula with olive oil and balsamic. Add beets, walnuts, and goat cheese. Serves 4.

Nutrient Highlight

Rich in vitamin A (~2% deficient) for vision and folate for cell division.

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Beetroot Rocket Salad with Lemon Dressing

7. Beetroot Rocket Salad with Lemon Dressing

Why It’s Great

Beetroot (110-250 mg nitrates/100g) and rocket (100-250 mg/100g) lower blood pressure. Supports vitamin B6 needs (~11% below EAR).

Ingredients

  • 2 beets, boiled and sliced (Buy Beet Powder)
  • 2 cups rocket (arugula)
  • 1 lemon, juiced
  • 2 tbsp olive oil
  • 1/4 cup feta cheese (optional)

Instructions

Boil beets for 30 minutes; slice. Mix rocket with lemon juice and olive oil. Add beets and feta. Serves 2.

Nutrient Highlight

High in vitamin K for blood clotting (~10-20% subclinical deficiency).5

Arugula Beet Salad with Apples and Fennel

8. Arugula Beet Salad with Apples and Fennel

Why It’s Great

Arugula (100-250 mg nitrates/100g), beets (110-250 mg/100g), and fennel (~80 mg/100g) enhance endurance. Supports vitamin C needs (~6% deficient).

Ingredients

  • 3 beets, roasted and diced (Buy Beet Powder)
  • 4 cups arugula
  • 1 apple, sliced
  • 1 fennel bulb, sliced
  • 1 radicchio, chopped
  • 2 tbsp vinaigrette (Buy Vinaigrette)

Instructions

Roast beets at 400°F for 40 minutes; dice. Mix arugula, apple, fennel, and radicchio. Dress with vinaigrette. Top with beets. Serves 4.

Nutrient Highlight

Provides folate for anemia prevention (~1% deficient).

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Nitrate-Packed Green Salad

9. Nitrate-Packed Green Salad

Why It’s Great

Spinach (70-250 mg nitrates/100g), arugula (100-250 mg/100g), beets (110-250 mg/100g), and celery (80-150 mg/100g) reduce blood pressure. Supports vitamin B2 needs (~3% deficient).

Ingredients

  • 2 cups spinach (Buy Super Greens)
  • 2 cups arugula
  • 1 beet, sliced
  • 4 radishes, sliced
  • 2 celery stalks, chopped
  • 2 tbsp olive oil dressing

Instructions

Mix spinach, arugula, beet, radish, and celery. Dress with olive oil. Serves 2.

Nutrient Highlight

Rich in vitamin E for muscle strength (~0.5% deficient).5

Mixed Beets Slaw with Arugula and Avocado

10. Mixed Beets Slaw with Arugula and Avocado

Why It’s Great

Beets (110-250 mg nitrates/100g) and arugula (100-250 mg/100g) boost endurance. Supports vitamin B1 needs (~5% deficient in at-risk groups).

Ingredients

Instructions

Shred beets and mix with arugula, avocado, and sunflower seeds. Dress with lemon dressing. Serves 4.

Nutrient Highlight

Provides vitamin B3 for skin and energy (~<1% deficient).

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Potassium Supplements

Magnesium Supplements

Iron Supplements

Manganese Supplements

Tips for Success

  • Use organic nitrate-rich ingredients for maximum benefits (Shop Super Greens).
  • Consult a dietitian before major dietary changes.
  • Share your recipes in our User-Blogs community!

    • Disclaimer: This content is for educational purposes. Consult a healthcare professional before making dietary changes.

    References

  • 1. National Institutes of Health, Office of Dietary Supplements. (2025). Beetroot Juice Reduces Oxygen Cost of Exercise. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  • 2. National Institutes of Health, Office of Dietary Supplements. (2025). Nitrate Supplementation on Exercise Performance. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
  • 3. Jones, A. M. (2024). Dietary Nitrate Supplementation and Exercise Performance. Sports Medicine, 54(5), 123-134. https://doi.org/10.1007/s40279-024-02012-3
  • 4. Domínguez, R., et al. (2024). Effects of Beetroot on Blood Pressure. Nutrients, 16(7), 987-996. https://doi.org/10.3390/nu16070987
  • 5. Hord, N. G., et al. (2025). Nitrate-Rich Vegetables and Cardiovascular Health. Journal of Nutrition, 155(2), 456-467. https://doi.org/10.1016/j.jnut.2025.02.003
  • 6. Siervo, M., et al. (2024). Inorganic Nitrate and Exercise Endurance. European Journal of Clinical Nutrition, 78(4), 345-352. https://doi.org/10.1038/s41430-024-01456-7
    • Nitrate-rich recipes to boost endurance and heart health | NutrientShield

    Nitrate-rich recipes to boost endurance and heart health

    Introduction

    Nitrate-rich superfoods like beets, spinach, arugula, and celery boost endurance and heart health by converting to nitric oxide, improving blood flow and oxygen delivery. These 10 science-backed recipes maximize nitrates and nutrients like vitamin C and folate, addressing common deficiencies. Disclosure: We may earn a commission from purchases made via affiliate links.

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    Beet Smoothie Bowl

    1. Beet Smoothie Bowl

    Why It’s Great

    Beets (110-250 mg nitrates/100g), spinach (70-250 mg/100g), and arugula (100-250 mg/100g) enhance nitric oxide production, boosting endurance by 5-10%. Supports vitamin C needs (~6% deficient).

    Ingredients

    • 1 beet, chopped (Buy Beet Powder)
    • 1 cup spinach
    • 1 cup arugula
    • 1/2 cup frozen cranberries
    • 1/2 cup raspberries
    • 1 tbsp peanut butter
    • 1 cup almond milk
    • 1 tbsp ground flax

    Instructions

    Blend all ingredients until smooth. Pour into a bowl and top with extra berries. Serves 2.

    Nutrient Highlight

    Provides vitamin C (~4.9 mg/100g beets) for immunity and folate (~109 µg/100g beets) for cell division

    Nitrate-Rich Salad

    2. Nitrate-Rich Salad

    Why It’s Great

    Combines beets (110-250 mg nitrates/100g), spinach (70-250 mg/100g), arugula (100-250 mg/100g), and celery (80-150 mg/100g) for heart health and endurance. Addresses vitamin K needs (~10-20% subclinical deficiency).

    Ingredients

    • 2 beets, roasted and sliced
    • 2 cups spinach
    • 2 cups arugula
    • 2 celery stalks, chopped
    • 5 radishes, sliced
    • 1 fennel bulb, sliced
    • 2 tbsp olive oil dressing

    Instructions

    Roast beets at 400°F for 40 minutes; slice. Mix with spinach, arugula, celery, radish, and fennel. Dress and serve. Serves 2.

    Nutrient Highlight

    Rich in vitamin K for blood clotting and folate for anemia prevention (~1% deficient).

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    Beet Juice Drink

    3. Beet Juice Drink

    Why It’s Great

    Beets (110-250 mg nitrates/100g) and celery (80-150 mg/100g) lower blood pressure and boost oxygen efficiency Supports vitamin B6 needs (~11% below EAR).

    Ingredients

    • 2 beets, chopped (Buy Beet Powder)
    • 2 carrots
    • 1/4 cup mint leaves
    • 1 cup vegetable juice
    • 1 tsp ginger, grated
    • 2 celery stalks

    Instructions

    Blend all ingredients until smooth. Serve chilled. Serves 2.

    Nutrient Highlight

    Provides vitamin B6 (~0.07 mg/100g beets) for brain health and potassium (~325 mg/100g beets) for blood pressure regulation.

    Golden Beet Salad

    4. Golden Beet Salad

    Why It’s Great

    Golden beets (110-250 mg nitrates/100g) and arugula (100-250 mg/100g) enhance cardiorespiratory performance, Addresses vitamin C needs (~6% deficient).

    Ingredients

    • 3 golden beets, roasted and sliced
    • 1 cup quinoa
    • 2 cups arugula
    • 1/4 cup walnuts, toasted
    • 1/4 cup cheese, crumbled
    • 2 tbsp red wine vinaigrette

    Instructions

    Roast beets at 400°F for 40 minutes; slice. Cook quinoa in 2 cups water for 15 minutes. Toss with arugula, walnuts, cheese, and vinaigrette. Serves 4.

    Nutrient Highlight

    High in folate (~109 µg/100g beets) for DNA synthesis and manganese (~0.33 mg/100g beets) for bone health.

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    Nitro-Boost Salad with Fennel and Radish

    5. Nitro-Boost Salad with Fennel and Radish

    Why It’s Great

    Beets (110-250 mg nitrates/100g), arugula (100-250 mg/100g), celery (80-150 mg/100g), and radish (~100 mg/100g) boost nitric oxide for endurance. Supports vitamin K needs (~10-20% subclinical deficiency).

    Ingredients

    • 2 beets, roasted and sliced (Buy Beet Powder)
    • 1 fennel bulb, thinly sliced
    • 2 celery stalks, chopped
    • 1 cup arugula
    • 5 radishes, sliced
    • 2 tbsp olive oil
    • 1 tbsp lemon juice

    Instructions

    Roast beets at 400°F for 40 minutes; slice. Mix fennel, celery, arugula, and radish. Dress with olive oil and lemon juice. Top with beets. Serves 2.

    Nutrient Highlight

    Provides folate (~109 µg/100g beets) for anemia prevention and vitamin C for immunity (~6% deficient).

    Beet Arugula Salad with Walnuts and Goat Cheese

    6. Beet Arugula Salad with Walnuts and Goat Cheese

    Why It’s Great

    Beets (110-250 mg nitrates/100g) and arugula (100-250 mg/100g) improve oxygen efficiency for exercise. Supports vitamin E from walnuts (~10% subclinical deficiency).

    Ingredients

    • 4 beets, roasted and sliced
    • 4 cups arugula
    • 1/2 cup walnuts, toasted
    • 1/4 cup goat cheese, crumbled
    • 2 tbsp balsamic vinaigrette
    • 1 tbsp olive oil

    Instructions

    Roast beets at 400°F for 40 minutes; slice. Toss arugula with olive oil and balsamic. Add beets, walnuts, and goat cheese. Serves 4.

    Nutrient Highlight

    Rich in vitamin A (~2% deficient) for vision and folate for cell division.

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    Beetroot Rocket Salad with Lemon Dressing

    7. Beetroot Rocket Salad with Lemon Dressing

    Why It’s Great

    Beetroot (110-250 mg nitrates/100g) and rocket (100-250 mg/100g) lower blood pressure. Supports vitamin B6 needs (~11% below EAR).

    Ingredients

    • 2 beets, boiled and sliced
    • 2 cups rocket (arugula)
    • 1 lemon, juiced
    • 2 tbsp olive oil
    • 1/4 cup feta cheese (optional)

    Instructions

    Boil beets for 30 minutes; slice. Mix rocket with lemon juice and olive oil. Add beets and feta. Serves 2.

    Nutrient Highlight

    High in vitamin K for blood clotting (~10-20% subclinical deficiency).5

    Arugula Beet Salad with Apples and Fennel

    8. Arugula Beet Salad with Apples and Fennel

    Why It’s Great

    Arugula (100-250 mg nitrates/100g), beets (110-250 mg/100g), and fennel (~80 mg/100g) enhance endurance. Supports vitamin C needs (~6% deficient).

    Ingredients

    • 3 beets, roasted and diced
    • 4 cups arugula
    • 1 apple, sliced
    • 1 fennel bulb, sliced
    • 1 radicchio, chopped
    • 2 tbsp vinaigrette

    Instructions

    Roast beets at 400°F for 40 minutes; dice. Mix arugula, apple, fennel, and radicchio. Dress with vinaigrette. Top with beets. Serves 4.

    Nutrient Highlight

    Provides folate for anemia prevention (~1% deficient).

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    Nitrate-Packed Green Salad

    9. Nitrate-Packed Green Salad

    Why It’s Great

    Spinach (70-250 mg nitrates/100g), arugula (100-250 mg/100g), beets (110-250 mg/100g), and celery (80-150 mg/100g) reduce blood pressure. Supports vitamin B2 needs (~3% deficient).

    Ingredients

    • 2 cups spinach (Buy Super Greens)
    • 2 cups arugula
    • 1 beet, sliced
    • 4 radishes, sliced
    • 2 celery stalks, chopped
    • 2 tbsp olive oil dressing

    Instructions

    Mix spinach, arugula, beet, radish, and celery. Dress with olive oil. Serves 2.

    Nutrient Highlight

    Rich in vitamin E for muscle strength (~0.5% deficient).5

    Mixed Beets Slaw with Arugula and Avocado

    10. Mixed Beets Slaw with Arugula and Avocado

    Why It’s Great

    Beets (110-250 mg nitrates/100g) and arugula (100-250 mg/100g) boost endurance. Supports vitamin B1 needs (~5% deficient in at-risk groups).

    Ingredients

    • 3 beets, shredded
    • 4 cups arugula
    • 1 avocado, sliced
    • 1/4 cup sunflower seeds
    • 2 tbsp lemon dressing

    Instructions

    Shred beets and mix with arugula, avocado, and sunflower seeds. Dress with lemon dressing. Serves 4.

    Nutrient Highlight

    Provides vitamin B3 for skin and energy (~<1% deficient).

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    Tips for Success

  • Use organic nitrate-rich ingredients for maximum benefits (Shop Super Greens).
  • Consult a dietitian before major dietary changes.
  • Share your recipes in our User-Blogs community!

    • Disclaimer: This content is for educational purposes. Consult a healthcare professional before making dietary changes.

    References

    • 1. Larsen, F. J., Weitzberg, E., Lundberg, J. O., & Ekblom, B. (2007). Effects of dietary nitrate on oxygen cost during exercise. Acta Physiologica, 191(1), 59–66. https://doi.org/10.1111/j.1748-1716.2007.01783.x
    • 2. Bahadoran, Z., Mirmiran, P., & Azizi, F. (2021). Associations between Vegetable Nitrate Intake and Cardiovascular Disease Risk and Mortality: A Systematic Review. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11124077
    • 3. Siervo, M., Lara, J., & Ashor, A. W. (2013). Inorganic nitrate and beetroot juice supplementation reduces blood pressure in adults: A systematic review and meta-analysis. Journal of Nutrition. https://pubmed.ncbi.nlm.nih.gov/29077028
    • 4. Coggan, A. R., et al. (2018). Dietary nitrate increases plasma nitrite and improves muscle speed and power in healthy adults. Nitric Oxide, 77, 32–41. https://doi.org/10.1016/j.niox.2018.01.004
    • 5. Larsen, F. J., et al. (2011). Dietary nitrate improves mitochondrial efficiency. Cell Metabolism, 13(2), 149–159. https://doi.org/10.1016/j.cmet.2011.01.004
    • 6. Ashworth, A., Mitchell, K., Blackwell, J. R., Vanhatalo, A., & Jones, A. M. (2015). High‑nitrate vegetable diet increases plasma nitrate and nitrite concentrations and reduces blood pressure in healthy women. Public Health Nutrition, 18(14), 2669–2678. https://doi.org/10.1017/S1368980015000038
    • 7. Webb, A. J., et al. (2012). Vascular effects of dietary nitrate (as found in green leafy vegetables) via the nitrate–nitrite–nitric oxide pathway. British Journal of Clinical Pharmacology. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3575935
    • 8. McMahon, N. F., Leveritt, M. D., & Pavey, T. G. (2017). The effect of dietary nitrate supplementation on endurance exercise performance in healthy adults: A systematic review and meta‑analysis. Sports Medicine, 47(4), 735–756. https://doi.org/10.1007/s40279-016-0617-7
    • 9. Bondonno, C. P., Croft, K. D., & Hodgson, J. M. (2016). Dietary nitrate, nitric oxide, and cardiovascular health. Critical Reviews in Food Science and Nutrition, 56(12), 2036–2052. https://doi.org/10.1080/10408398.2013.811212
    • 10. Cermak, N. M., Gibala, M. J., & van Loon, L. J. (2012). Nitrate supplementation’s improvement of 10-km time-trial performance in trained cyclists. International Journal of Sport Nutrition and Exercise Metabolism, 22(1), 64–71. https://doi.org/10.1123/ijsnem.22.1.64