The Exam Room by the Physicians Committee The Secret Power of Nitrates: Boost Endurance, Exercise Performance and Lower Blood Pressure | Cyrus Khabmatta
Jan 22, 2026
Cyrus Khambatta, a metabolic health expert and founder of Evolution Health, dives into the fascinating world of nitrates and their remarkable benefits. He uncovers how consuming nitrate-rich vegetables like beets and arugula can enhance endurance, improve blood flow, and reduce blood pressure. Discover why nitric oxide is crucial for exercise efficiency and learn the best ways to incorporate these vegetables into your diet. Cyrus also touches on the impact of cooking methods, the role of mouthwash, and the differences between natural and processed nitrates.
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Which Vegetables Are Nitrate-Rich
- Add arugula, spinach, beets, celery, or Swiss chard to your diet since all are nitrate-rich; arugula is highest by concentration.
- Beets and celery provide easy, concentrated doses, while leafy greens need larger volumes to match nitrates.
How Nitrates Increase Blood Flow
- Eating nitrate-rich vegetables converts dietary nitrate to nitrite and then to nitric oxide, which dilates blood vessels.
- A ~20% vessel dilation can increase blood flow through that vessel by ~107%, boosting oxygen delivery to tissues.
Nitrates Make Exercise Easier And Last Longer
- Dietary nitrates reduce oxygen cost of exercise by ~5–10%, making effort feel easier.
- Studies show time-to-exhaustion can increase ~12–25% during endurance activities lasting ~5–60 minutes.