Citrulline - Nutrients to lower blood pressure (and recipe)

Hypertension, commonly known as high blood pressure, is a major health concern that affects millions of people worldwide. It can lead to severe cardiovascular issues if left unmanaged. While medication and lifestyle changes are the primary methods for controlling hypertension, there is growing interest in a nutrient called Citrulline.   

Citrulline is a naturally occurring compound found in vegetables bellowing to the cucurbitaceae family – these include melon, cucumbers, pumpkin and squash.  Research shows this compound has great promise in helping to manage hypertension naturally. 

Understanding Citrulline

Citrulline is a non-essential amino acid, meaning that the body can produce it on its own. It plays a crucial role in the urea cycle, which helps the body eliminate ammonia, a waste product. Additionally, Citrulline is a precursor to another amino acid, L-arginine, which is essential for the production of nitric oxide (NO) in the body.

How Citrulline Helps Hypertension

Hypertension often occurs when blood vessels become constricted, leading to increased blood pressure. Nitric oxide is a key player in regulating blood vessel tone. It causes blood vessels to relax and expand, reducing blood pressure. Citrulline indirectly influences NO production by increasing the availability of L-arginine, the precursor to NO. Here's how Citrulline may help manage hypertension:

1. Enhanced Nitric Oxide Production: By increasing L-arginine availability, Citrulline promotes the synthesis of nitric oxide. This, in turn, relaxes blood vessel walls, leading to vasodilation and improved blood flow.

2. Improved Endothelial Function: Citrulline has been shown to enhance endothelial function, which is vital for healthy blood vessels. Improved endothelial function contributes to the reduction of blood pressure.

3. Lowered Systemic Inflammation: Chronic inflammation can contribute to hypertension. Citrulline's potential to reduce inflammation may indirectly support blood pressure management.

Foods High in Citrulline

Incorporating Citrulline-rich foods into your diet can be a natural and delicious way to support your hypertension management.   Foods that are particularly high in Citrulline include:

·      Watermelon

·      Cucumbers

·      Pumpkin and pumpkin Seeds

·      Zucchini and marrow 

·      Bitter melon 

Grilled Zucchini with Lemon and Herbs

Ingredients:

2-3 medium-sized zucchinis

2 tablespoons of extra-virgin olive oil

1 lemon, zest and juice

2 cloves of garlic, minced

1 tablespoon fresh mint, chopped

1 tablespoon fresh parsley, chopped

Salt and pepper to taste

Instructions:

Preheat your grill to medium-high heat.

While the grill is heating up, slice the zucchinis into rounds, about 1/4 inch thick. Place them in a bowl.

In a separate bowl, whisk together the olive oil, lemon zest, lemon juice, minced garlic, chopped mint, and chopped parsley. Season the mixture with a pinch of salt and a dash of black pepper.

Pour the marinade over the zucchini slices and toss them to coat evenly. Let them marinate for about 10-15 minutes.

Once the grill is hot, place the zucchini slices directly on the grill grates. Grill for about 2-3 minutes on each side or until you get nice grill marks and the zucchini is tender.

Remove the zucchini from the grill and serve immediately.  Top with some fetta or goats cheese (optional) 

Can also be enjoyed cold the next day. 

Enjoy!  

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If you need support managing your blood pressure  book an appointment with a naturopathat Elemental Health.   If you have any questions or would like to understand how we can help you with your health goals book a free Discovery call.   Alternately you can call our reception during business hours on (02) 8084 0081.