Nutrient
Shield
10 nitrate-rich superfood 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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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
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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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.
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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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).
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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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).
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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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).
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 (Buy Beet Powder)
- 4 cups arugula
- 1 avocado, sliced
- 1/4 cup sunflower seeds (Buy 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 Users-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
