So, I gave this a try. I ate Arugula before playing basketball. I felt a lot better and less tired. Felt energetic even after. Normally, after an hour of full court basketball, I am drained. It works. Thanks, Dr. Greger!
I actually had rocket in my rice n beans yesterday for dinner after my walk and I was less tired but that might be a coincidence . I’m going to give it a try now you have sad that. I suffer with fatigue a lot so any improvement is needed! Can’t hurt to eat more veggies!
Great video, but the chart may be misleading because its measured in Nitrates/100g. Its much easier to eat 100g of beets than 100g of cilantro. Leafy greens are less dense so you'd have to eat more of them. 100g of cilantro is like $2.00, where 100g of beets is like $0.50
Arugula is so good that it even works for a breakfast smoothie of Arugula + Granny Smith green apple + Walnut + Ginger. It tastes good, combines many superfoods, and the walnut makes it filling.
🎯 Key Takeaways for quick navigation: 00:00 🌱 *Consuming a diet high in nitrate is recommended for treating hypertension and protecting against adverse vascular events like heart attacks.* 00:29 🥦 *Among various vegetable categories, green leafy vegetables are the top source of nitrate, with arugula leading by a significant margin.* 00:58 🌿 *Beet juice is not the highest nitrate source; instead, Swiss chard, oak leaf lettuce, and other greens top the list.* 01:27 🍃 *Whole foods are preferred over beet juice for maximizing nutritional benefits, and stem vegetables like rhubarb can be potent nitrate sources.* 01:55 ❤️ *Twin Harvard studies emphasize that a higher intake of fruits and vegetables, especially green leafy ones, correlates with a lower risk of heart disease.* Made with HARPA AI
but if you look into this a bit more; you find that nitrates vary seasonally. Some are higher in spring, some in fall; "A single hundred-gram serving of spinach can contain anywhere from 24 to 387 milligrams of nitrate. Depending on the growing conditions plants face before harvest, the amount of nitrates present can vary significantly". So; in some seasons baby spincah is highest, sometimes it's arugula.
I could eat a pound of beets easily, but would have a tough time eating a pound of chard or spinach. So beets would win for me. Plus baked they taste better than plain spinach.
I had read that a diet rich in nitrate may be detrimental for your health because it can react with free amino acids and generate nitrosamines, especially when the food is heated or under acidic conditions (such as in your stomach). Granted, if you follow a low-protein protein the rate of those reactions would be lower. The advice warned particularly about eating green leaf vegetables like chard that had been grown using synthetic fertilizers since those could cumulate large amounts of nitrate.
+QueefJuiceOverflow Lmfao that would be awesome!! I upped my watercress intake to 150g a day and have been eating arugula salad almost every night. I love arugula!!
yes it oxidizes the very nutrients you are trying to put into your body. so literally you have to blend and drink immediately. No sitting that junk down. in 15 minutes you could loose half the nutrition you started out with, due to oxidation.
Add some antioxidants? Lemon juice? Greger's group has done some work recommending blended foods be eaten slowly; the longer food interacts with saliva, the better the nutrients are absorbed.
I keep reading that reheating veg containing nitrate turns the nitrate into nitrites which is very toxic for the body - is this true? i normally freeze mixed vegetable soups and reuse
Well, if you are eating a wide variety of foods each day, the nitrates add up. You can intentionally have one thick salad wrap or sandwich stuffed with a lot of greens. That's a good start. And you can have a big dish of rhubabrb for dessert a couple of times a week, too.
the factor is 4x. 100 g arugula with tasty dressing is no problem for me. 400g beets is more problematic imho. but before sport, my option is clearly beetjuice. refreshing, slightly sweet and sooo dayum powerful
Many times, I blend up leafy greens into a smoothie. I know chewing is preferable but like Dr.G says, eat healthy foods however its necessary in order to get them in your diet. My smoothie today has 142g of arugula. Like others have posted, a tasty dressing will squash any challenging amount of leafy greens.
@@mr.hippie_953 You are literalky consuming the maximum effective dose of nitrates. That's amazing. How the hell do u drink a smoothie with 7 cups of arugula?
I would like to know if Arugula sprouts are as good or better in producing Nitric Oxide in the body as the mature plant. I grow my own Broccoli in this manner to increase Sulforaphane and other nutrients. I would be grateful to receive the answer as it will cause me to begin yet another life long healthy habit based upon the answer.
The picture was of the edible stems. Further he distinguished it from the others in the top ten as the only "stem vegetable". I think poor comprehension is a sign of vascular problems. Better get yourself some rhubarb
All these foods are high in oxalates. So please do the needful before consuming. Either steam cooking, quick boil, ferment, or take probiotics that consume oxalates.
For the sensible person it’s not just about amount per 100 grams. It’s about amount per reasonable portion. I’d easily eat a few hundred grams of beets or their juice… but arugula or even worse, basil?? No thank you.
I found a study about testing nitrates in croatia spring and fall for several types of green leafy vegetables. It concluded the same about arugula. about 4.5k mg per kg (or 450mg per 100g as seen in the table) but it shows about 1.1k mg per kg in kale, which is about 1/4, so arugula is 4x the amount in kale according to that study, not 18x. i don’t like arugula and eat kale salads so i was keen on finding out. would like to know where dr greger got this info. I’m gonna tweet him lol
I don’t think kale has any nitrates. I’ve been eating kale for a whole year and don’t feel anything close to what to what 75g of pistachios can do for you.
Organic vegetables are not allowed to be fertilized with nitrogen. Given that, I wonder how conventionally grown vegetables compare to organic in nitrate levels.
You can watch some of Greger's other videos on the best cooking methods; beets retain their nutrition very well despite cooking (as do carrots, onions, celery). Greens, not so much.
I'm making arugala juice now. I'm gonna do 6 cups for 580g of nitrates. The maxium dose of nitrates for exercise performance is 12.8g x kg bodyweight. It's gonna taste horrible but so worth it. Plus I take 10g of L-Citrulline & 1g of Agmatine Sulfate which is a another pathway for a shit load of nitrates. The pumps in the gym are going to be out of this world.
Let's be real tho... a glass of beet juice is around 300g, so 840mg nitrates. An entire bag of leaves is likely less than 100g. We're simply not cattle that can chew all day long to eat their body weight in leaves.
0:22 you know why? because we are sugar and phosphates and nitrogen, at a genetic level that is all we boil down to. hypertension is your body at its critical point, its maxed out on one thing and it needs something to do with what its got, at a genetic level we are a sugar double helix with some phosphate and nitrates are the CTAG Coding the DNA, if the system is imbalanced we need to adjust and raise those levels that are deficient, so in people its nitrates, in plants its usually sugars, if you feed a plant too much nitrate nitrogen then things get weird with new growth, same with people if you over feed them sugars, you have too much paper but not enough coding to write to it. if you can get a plant to increase its sugar generating it can cope with the excess nitrates, like if you increase those nitrate levels in people they can handle the increased sugar levels. But you could and should probably work at lowering the initial consumption so the system isnt running at full steam, nitrogen in plants is like fuel to a fire, in people sugar works the same damn way, we crave it in foods as much as plants crave nitrates in soil, they will snap it up even if they end up spending a ton of energy to just piss it out in their sweat. Nitrates are rare to plants in nature just as sugars should be rare to us in nature, but we put them in everything.
When you break things up in a blender, you miss the important action of saliva as the first part of your digestion process. No food is ever broken down in our bodies the way a blender breaks it down, so it isn't actually as good for us. It's like pre-chewed food without the saliva. It changes the availability of some things. Occasional smoothies are fine, but you are really meant to chew your food to get the very best result. Greger has a few videos re this.
Xymo Nau listen to what u said... It doesn't even make sense... Let's for a second think it was... U could just chew on ur mouthful of smoothie before u swallow... And guess what... It's more broken down than ur teeth ever would have been able to do.
Mouth lodges bacteria which helps in using the nitrates by body. So time it appropriately, avoid the brushing of teeth, mouth wash, chewing gum nearing consumption
Because nitrates are added as a preservative to meats. They occur naturally in the vegetables. I know this doesn't exactly answer your question but hopefully it gets you closer.
@@Josh-Jones They are still nitrates LOL -- same anion exactly -- the source does not matter. Life is a trade off. Nitrates have both beneficial and harmful effects -- you have to decide which aspect you are more concerned about having better erections or lowering your risk of bladder cancer.
Hi, Damian Damiano! Nitrates found naturally in plants have benefits for our health, while nitrites in animal-derived foods have adverse health effects. More on that here: nutritionfacts.org/video/when-nitrites-go-bad/ I hope that helps! -Christine Kestner, MS, CNS, LDN, NutritionFacts.org Health Support Volunteer
So wrong, you US city dwellers near supermarket must stop supporting the home team, the very best Top vegetable is Moringa leaf or young seed pod, dandelion leaves, coconut milk & flesh, and if you have a good look around
WOW! I'll just eat my bacon and ham! Both have nitrites and nitrates. But then, we're told nitrites in bacon are bad!? Well experts...which is it??? WTF? Hard to keep the lies straight I guess.
The nitrites and nitrates in bacon and ham are not what I would consider healthy because when introduced into meat, they are converted to nitrosamines. I recommend you Don't get you're nitrates from bacon,ham, and cured meats in general.
So, I gave this a try. I ate Arugula before playing basketball. I felt a lot better and less tired. Felt energetic even after. Normally, after an hour of full court basketball, I am drained. It works. Thanks, Dr. Greger!
How much arugula did you eat?
You mean "you PUT it to the TEST"? hee! So glad it worked....veggies for the WIN!
I actually had rocket in my rice n beans yesterday for dinner after my walk and I was less tired but that might be a coincidence . I’m going to give it a try now you have sad that. I suffer with fatigue a lot so any improvement is needed! Can’t hurt to eat more veggies!
@@ArtyAntics did you ever try it?
@@mikelmarion I did but I’m experiencing burnout so it didn’t really do much.
Great video, but the chart may be misleading because its measured in Nitrates/100g. Its much easier to eat 100g of beets than 100g of cilantro. Leafy greens are less dense so you'd have to eat more of them. 100g of cilantro is like $2.00, where 100g of beets is like $0.50
Ofc good to keep these things in mind, but still very useful information
@King Mike Network Greger & juicing 😳???
You also can grow greens, basil, arugula and cilantro are very easy to grow in hot weather
Arugula is so good that it even works for a breakfast smoothie of Arugula + Granny Smith green apple + Walnut + Ginger. It tastes good, combines many superfoods, and the walnut makes it filling.
🎯 Key Takeaways for quick navigation:
00:00 🌱 *Consuming a diet high in nitrate is recommended for treating hypertension and protecting against adverse vascular events like heart attacks.*
00:29 🥦 *Among various vegetable categories, green leafy vegetables are the top source of nitrate, with arugula leading by a significant margin.*
00:58 🌿 *Beet juice is not the highest nitrate source; instead, Swiss chard, oak leaf lettuce, and other greens top the list.*
01:27 🍃 *Whole foods are preferred over beet juice for maximizing nutritional benefits, and stem vegetables like rhubarb can be potent nitrate sources.*
01:55 ❤️ *Twin Harvard studies emphasize that a higher intake of fruits and vegetables, especially green leafy ones, correlates with a lower risk of heart disease.*
Made with HARPA AI
but if you look into this a bit more; you find that nitrates vary seasonally. Some are higher in spring, some in fall; "A single hundred-gram serving of spinach can contain anywhere from 24 to 387 milligrams of nitrate. Depending on the growing conditions plants face before harvest, the amount of nitrates present can vary significantly".
So; in some seasons baby spincah is highest, sometimes it's arugula.
most of those greens are grown in greenhouses so the quality is pretty much stable.
If you have a good juicer...A small glass of Rhubarb (8 oz.) is quite good. (Tart)
You can add a drop of orange extract for flavor.
I could eat a pound of beets easily, but would have a tough time eating a pound of chard or spinach. So beets would win for me. Plus baked they taste better than plain spinach.
ARUGULA has 18x more nitrate than Kale! 1:41
I had read that a diet rich in nitrate may be detrimental for your health because it can react with free amino acids and generate nitrosamines, especially when the food is heated or under acidic conditions (such as in your stomach). Granted, if you follow a low-protein protein the rate of those reactions would be lower.
The advice warned particularly about eating green leaf vegetables like chard that had been grown using synthetic fertilizers since those could cumulate large amounts of nitrate.
Zephyr López Cervilla make sure your vegetables are pesticide free. Washing them off with water can also help too
Mom was right (rest her soul).
Ok
I love arugula! 100 grams is easy! I already eat 100 grams of watercress daily. Now I will be doing 100 of each!
holy shit, you're gonna develop super powers from that!
+QueefJuiceOverflow
Lmfao that would be awesome!! I upped my watercress intake to 150g a day and have been eating arugula salad almost every night. I love arugula!!
@@danielsoares3737 What is in watercress?
Be careful with watercress ( liver flukes )
@@BelleOmbreGrey What are liver flukes?
Love the gameshow style setup of these older videos!
yes it oxidizes the very nutrients you are trying to put into your body. so literally you have to blend and drink immediately. No sitting that junk down. in 15 minutes you could loose half the nutrition you started out with, due to oxidation.
Oh yea. I always finish my 40oz-48oz smoothie in less than 5 minutes. Then I get the blender cleaned and put on the dish rack.
Is carton beet juice the same , I buy organic beet juice, or is it better to juice the beets yourself ?
To avoid oxidation you would have to fill a Mason jar almost overflowing and seal it. Apparently it can last 72hrs like that if you store it that way
nani
Add some antioxidants? Lemon juice? Greger's group has done some work recommending blended foods be eaten slowly; the longer food interacts with saliva, the better the nutrients are absorbed.
looking and lookin the study sources from this video, and I can't still find Spring Greens in the tables.
Impressive.
I really love arugula so this is a win, win in my book.
How do they taste?
a 50kg bag of ammonium nitrate fertilizer is the winner
I keep reading that reheating veg containing nitrate turns the nitrate into nitrites which is very toxic for the body - is this true? i normally freeze mixed vegetable soups and reuse
pretty hard to eat 100 grams of Cilantro or even Arugula 100-200 grams of beets....much easier
Well, if you are eating a wide variety of foods each day, the nitrates add up. You can intentionally have one thick salad wrap or sandwich stuffed with a lot of greens. That's a good start. And you can have a big dish of rhubabrb for dessert a couple of times a week, too.
the factor is 4x. 100 g arugula with tasty dressing is no problem for me. 400g beets is more problematic imho. but before sport, my option is clearly beetjuice. refreshing, slightly sweet and sooo dayum powerful
Many times, I blend up leafy greens into a smoothie. I know chewing is preferable but like Dr.G says, eat healthy foods however its necessary in order to get them in your diet. My smoothie today has 142g of arugula. Like others have posted, a tasty dressing will squash any challenging amount of leafy greens.
@@mr.hippie_953 You are literalky consuming the maximum effective dose of nitrates. That's amazing. How the hell do u drink a smoothie with 7 cups of arugula?
Must buy Arugula tomorrow.
I would like to know if Arugula sprouts are as good or better in producing Nitric Oxide in the body as the mature plant. I grow my own Broccoli in this manner to increase Sulforaphane and other nutrients. I would be grateful to receive the answer as it will cause me to begin yet another life long healthy habit based upon the answer.
I don't know the answer, just commenting in case you get a reply from someone who does.
As I remember, the leafy part of rhubarb is poisonous.
The picture was of the edible stems. Further he distinguished it from the others in the top ten as the only "stem vegetable". I think poor comprehension is a sign of vascular problems. Better get yourself some rhubarb
@@BelleOmbreGrey Easy there, that was a bit uncalled for.
@@BelleOmbreGrey 🤣🤣😭
The leaves are high in oxalic acid and I believe the stems contain some also.
Can the green leafy veggie be cooked and still contain the nitrate?
Yes I wanna know how many nitrates vs oxalates are destroyed when cooking
I expected spinach in the top 10?
NOOOOOOOOOOWaHH!!
Spinach is problematic, chech out dr g's vlog from several days ago.
All these foods are high in oxalates. So please do the needful before consuming. Either steam cooking, quick boil, ferment, or take probiotics that consume oxalates.
Sir what are the best leafy greens, or vegetables or combination for protecting knees cartilage and the whole knee it self.
Green leafies protect our heart...our eyes....our colons....our stomachs...our entire body!!!! GO FOR the GREENS! yay!
Thanks for the awesome presentation. Can I get a copy of the “vegetable rate by Nitrate chart. Thanks
every 100g. I think one beet weighs the same as several bags of Arugula?
Thanks
Arugula/ Rhubarb / Cilantro 🎉
what about Kale? it say it does more to boost than arugula?
Kale is the BEST........ PERIOD
So arugula is better for the athletes?
But you have to eat it raw as cooking it destroys the nitrates, right?
For the sensible person it’s not just about amount per 100 grams. It’s about amount per reasonable portion.
I’d easily eat a few hundred grams of beets or their juice… but arugula or even worse, basil?? No thank you.
really enjoy arugula. another cruciferous veggie. and have to eat raw.
All the foods I can’t eat. Thank you!
Lol then learn
I found a study about testing nitrates in croatia spring and fall for several types of green leafy vegetables. It concluded the same about arugula. about 4.5k mg per kg (or 450mg per 100g as seen in the table) but it shows about 1.1k mg per kg in kale, which is about 1/4, so arugula is 4x the amount in kale according to that study, not 18x. i don’t like arugula and eat kale salads so i was keen on finding out. would like to know where dr greger got this info. I’m gonna tweet him lol
I found an arugula extract on rucolahealth.com for those of us not keen on the taste
I don’t think kale has any nitrates. I’ve been eating kale for a whole year and don’t feel anything close to what to what 75g of pistachios can do for you.
It is 480 mg per 100 g..seen in the table (not 450 mg)
I like arugula! Great on burritos
Organic vegetables are not allowed to be fertilized with nitrogen. Given that, I wonder how conventionally grown vegetables compare to organic in nitrate levels.
Can we cook those foods and still retain benefit from the no boosting nitrates ? Beet soup is ok ? Arugula soup ?
You can watch some of Greger's other videos on the best cooking methods; beets retain their nutrition very well despite cooking (as do carrots, onions, celery). Greens, not so much.
Prefferable raw.
What about wheatgrass? I don’t see it being mentioned ANYWHERE. Probably bc it doesn’t help aid in that category?
So if arugula has an even higher concentration of nitrates than beet juice, shouldn't arugula top beet juice for athletic performance too?
I'm making arugala juice now. I'm gonna do 6 cups for 580g of nitrates. The maxium dose of nitrates for exercise performance is 12.8g x kg bodyweight. It's gonna taste horrible but so worth it. Plus I take 10g of L-Citrulline & 1g of Agmatine Sulfate which is a another pathway for a shit load of nitrates. The pumps in the gym are going to be out of this world.
@@skuz8631 how was it?
Let's be real tho... a glass of beet juice is around 300g, so 840mg nitrates. An entire bag of leaves is likely less than 100g. We're simply not cattle that can chew all day long to eat their body weight in leaves.
0:22 you know why? because we are sugar and phosphates and nitrogen, at a genetic level that is all we boil down to. hypertension is your body at its critical point, its maxed out on one thing and it needs something to do with what its got, at a genetic level we are a sugar double helix with some phosphate and nitrates are the CTAG Coding the DNA, if the system is imbalanced we need to adjust and raise those levels that are deficient, so in people its nitrates, in plants its usually sugars, if you feed a plant too much nitrate nitrogen then things get weird with new growth, same with people if you over feed them sugars, you have too much paper but not enough coding to write to it. if you can get a plant to increase its sugar generating it can cope with the excess nitrates, like if you increase those nitrate levels in people they can handle the increased sugar levels. But you could and should probably work at lowering the initial consumption so the system isnt running at full steam, nitrogen in plants is like fuel to a fire, in people sugar works the same damn way, we crave it in foods as much as plants crave nitrates in soil, they will snap it up even if they end up spending a ton of energy to just piss it out in their sweat. Nitrates are rare to plants in nature just as sugars should be rare to us in nature, but we put them in everything.
Would red spinach make the list at all?
What about beet root powder on days your short on time
Questionm is it the beets themselves or the beet greens?
No such thing as organic arugula powder yet? Any studies done on organic spinach powders yet? ☺️
They would never, it’s too healthy.
Beats are best
I like arugula, but too much and the bitterness makes me gag! xD
Are you saying you loose nutrients when you blend the fruits and vegetables in a blender?
When you break things up in a blender, you miss the important action of saliva as the first part of your digestion process. No food is ever broken down in our bodies the way a blender breaks it down, so it isn't actually as good for us. It's like pre-chewed food without the saliva. It changes the availability of some things. Occasional smoothies are fine, but you are really meant to chew your food to get the very best result. Greger has a few videos re this.
Can I spit in my smoothie?
Xymo Nau listen to what u said... It doesn't even make sense... Let's for a second think it was... U could just chew on ur mouthful of smoothie before u swallow... And guess what... It's more broken down than ur teeth ever would have been able to do.
Mouth lodges bacteria which helps in using the nitrates by body. So time it appropriately, avoid the brushing of teeth, mouth wash, chewing gum nearing consumption
Country form super greens can boost nittric oxide ?
how do we avoid oxylates?
I love this channel!
I love arugula
Ok fine I eat all the greens and prepare with reduce oxalates some days cooke or steam or juice
beet juice is much easier and more practical. it will guarantee high dose in practise.
What is arugula in the UK 🇬🇧
does cooking reduce the amt of nitrates?
No. But boiling greens will leach out some oxalates.
Lol. Didn't notice how old your comment was.
What if I blend beets to make a whole juice?
A smoothie? I think that would be good.
Yeap smoothie better :D
Good to know
Amaranth leaf extract is higher then all of them
Greens win the day!
Nitric Oxide is the reason.
what the oxalates if you get kidney stones.
Most of these veggies rate as Toxic Super foods according to Sally Norton.
Can someone explain why nitrates are good for you if there in vegetables but deadly poison and cancerous if in ham ?
Because nitrates are added as a preservative to meats. They occur naturally in the vegetables. I know this doesn't exactly answer your question but hopefully it gets you closer.
@@Josh-Jones They are still nitrates LOL -- same anion exactly -- the source does not matter. Life is a trade off. Nitrates have both beneficial and harmful effects -- you have to decide which aspect you are more concerned about having better erections or lowering your risk of bladder cancer.
arent nitrates bad ??
Hi, Damian Damiano! Nitrates found naturally in plants have benefits for our health, while nitrites in animal-derived foods have adverse health effects. More on that here: nutritionfacts.org/video/when-nitrites-go-bad/ I hope that helps!
-Christine Kestner, MS, CNS, LDN, NutritionFacts.org Health Support Volunteer
I will pass on all the kidney stones many of these would cause. But there is always bacon bacon bacon!
does this mean i should eat arugula salad before my runs with fenugreeks seeeds
+TonyArmz IsunderurbedRUNN no it means you eat it before you fuck your man or woman etc
Celery
Mind the oxolates..
See above. Beetroot.
Where is carrot
Dwight Schrute doesn't concur with your findings.
Juicing isn't considered "whole" but is blending?
Rathernot Disclose yes
Takes a long time for views and comments to load.
but Nitrate in processed meat causes colon cancer, but in plants it is beneficial🤡
So wrong, you US city dwellers near supermarket must stop supporting the home team, the very best Top vegetable is Moringa leaf or young seed pod, dandelion leaves, coconut milk & flesh, and if you have a good look around
Don't overdo it with Oxylates I know i mispelled that 🙂
👍👍
Why do all of these foods give me diarrhea?
I maranantha
Kale is better.
Sitting here 12 years after this video was posted trying to convince myself to finish this arugula salad. This is such an unpleasant bitter batch🤢 😿
stop complaining and adapt!
🙏😎
Arugula tastes like bitter shit! I would know
WOW! I'll just eat my bacon and ham! Both have nitrites and nitrates. But then, we're told nitrites in bacon are bad!? Well experts...which is it??? WTF? Hard to keep the lies straight I guess.
The nitrites and nitrates in bacon and ham are not what I would consider healthy because when introduced into meat, they are converted to nitrosamines. I recommend you Don't get you're nitrates from bacon,ham, and cured meats in general.
Nutritional science can be a pretty hard thing to understand for the layman.
@@person737 Plain meat is the ONLY thing we should be eating1 LOL
eeee
aaaa
Let vegans eat nitrate! I`ll stick with my meat.
ffff
gggg
💚 Arugula 🥬