When you hear the words “nitrates” and “nitrites,” you might think of preservatives in processed meats that you should avoid. However, the truth about these compounds is much more nuanced. In fact, nitrates and nitrites play an essential role in your body’s production of nitric oxide, a molecule critical for your health.
Understanding Nitrates and Nitrites
Let’s start with some basic definitions:
Nitrates (NO3-) are compounds that contain nitrogen and oxygen. They occur naturally in soil, water, and many plants, especially leafy green vegetables.
Nitrites (NO2-) are related compounds with one less oxygen atom than nitrates. They can be formed when nitrates are converted by bacteria in your mouth and digestive system.
Both nitrates and nitrites can eventually be converted into nitric oxide (NO) in your body, which provides numerous health benefits we’ll explore in this article.
The Nitrate-Nitrite-Nitric Oxide Pathway
To understand why nitrates and nitrites are important, you need to know how they become nitric oxide in your body:
- You consume nitrates in foods (primarily vegetables)
- Bacteria in your mouth convert some nitrates to nitrites
- These nitrites are swallowed and produce nitric oxide in the acid stomach and also enter your bloodstream
- In your blood and tissues, nitrites are converted to nitric oxide
- Nitric oxide performs various beneficial functions throughout your body
This pathway is especially important as you age because your body’s ability to produce nitric oxide through other means (like the L-arginine pathway) naturally declines over time.
The Misconception: Are Nitrates and Nitrites Harmful?
For decades, nitrates and nitrites have had a bad reputation. This stems primarily from studies linking processed meat consumption with increased cancer risk. However, more recent research has revealed some important distinctions:
The Processed Meat Connection
The nitrates and nitrites in processed meats like bacon, hot dogs, and deli meats have been associated with increased cancer risk. However, scientists now believe this risk comes not from the nitrates or nitrites themselves, but from:
- How they’re processed: When nitrites combine with certain proteins in meat under high-heat cooking, they can form compounds called nitrosamines, which may be carcinogenic.
- What they’re combined with: Processed meats often contain other potentially harmful ingredients and lack the protective compounds found in vegetables.
- Overall dietary pattern: People who consume lots of processed meats often have other dietary and lifestyle factors that increase cancer risk.
The Vegetable Distinction
The nitrates found in vegetables like spinach, arugula, and beets have not been linked to cancer. In fact, they’re associated with numerous health benefits. Why the difference?
- Protective compounds: Vegetables contain vitamins (especially vitamin C), antioxidants, and other phytonutrients that prevent the formation of harmful nitrosamines.
- Overall nutritional package: Vegetables provide fiber, vitamins, minerals, and other beneficial compounds that support overall health.
Health Benefits of Dietary Nitrates and Nitrites
Far from being harmful, the nitrates and nitrites from vegetables provide numerous health benefits through their conversion to nitric oxide:
Cardiovascular Benefits
Nitric oxide helps blood vessels relax and dilate, which can:
- Lower blood pressure
- Improve circulation
- Reduce the workload on your heart
- Decrease risk of heart disease and stroke
Research shows that consuming nitrate-rich vegetables can reduce blood pressure by 3-10 mmHg in many people, similar to the effect of some blood pressure medications.
Exercise Performance
Athletes and fitness enthusiasts often consume beetroot juice or other nitrate-rich foods before exercise because nitric oxide can:
- Improve exercise efficiency
- Enhance endurance
- Reduce the oxygen cost of exercise
- Speed up recovery
Studies show that dietary nitrates can improve performance in both endurance activities and high- intensity exercise.
Brain Health
Nitric oxide supports brain function by:
- Improving blood flow to the brain
- Enhancing cognitive performance
- Supporting memory and learning
- Potentially reducing risk of age-related cognitive decline
Research suggests that dietary nitrates may help maintain cognitive function as you age.
Immune Function
Nitric oxide plays a role in immune defense by:
- Acting as a natural antimicrobial agent
- Helping regulate inflammation
- Supporting immune cell function
- Enhancing the body’s response to infections
This immune support becomes increasingly important as you age and your immune system naturally weakens.
Natural Sources of Nitrates
If you want to increase your nitrate intake naturally, focus on these foods:
Vegetables with High Nitrate Content (mg/100g)
- Arugula (rocket): 250-385
- Spinach: 200-250
- Beetroot: 150-250
- Lettuce: 100-200
- Celery: 150-250
- Radish: 90-150
- Carrots: 90-140
Vegetables with Moderate Nitrate Content
- Cabbage
- Cauliflower
- Broccoli
- Green beans
- Cucumber
- Pumpkin
- Garlic
Other Sources
- Herbs like parsley and cilantro
- Some fruits like strawberries and bananas (lower amounts)
- Natural spring water (varies by source)
Maximizing Nitrate Benefits While Minimizing Risks
To get the most benefit from dietary nitrates while avoiding potential risks:
Do’s:
- Eat plenty of nitrate-rich vegetables: Aim for at least one serving of leafy greens daily.
- Include vitamin C-rich foods in meals with nitrate-rich vegetables to prevent nitrosamine formation.
- Store vegetables properly: Keep them refrigerated to prevent bacterial growth that could convert nitrates to nitrites before consumption.
- Consume a variety of vegetables to get a range of beneficial compounds.
Dont’s:
- Don’t worry about nitrates in vegetables: The evidence overwhelmingly shows they’re beneficial, not harmful.
- Avoid cooking nitrate-rich foods with high-protein foods at very high temperatures for long periods, which can increase nitrosamine formation.
Special Considerations
For People with Medical Conditions
Some people with specific medical conditions may need to be cautious about nitrate consumption:
- Methemoglobinemia: A rare blood disorder that affects how oxygen is carried in the blood. People with this condition may need to limit nitrate intake.
- Certain medications: Some medications for erectile dysfunction, heart conditions, or blood pressure interact with nitrates. Consult your healthcare provider if you take these medications.
For Pregnant Women
Nitrate-rich vegetables are generally safe and beneficial during pregnancy. The nitrates in vegetables are different from the medication forms of nitrates that pregnant women are sometimes advised to avoid.
The Role of Oral Bacteria
The bacteria in your mouth play a crucial role in converting dietary nitrates to nitrites, the first step toward nitric oxide production. This is why:
- Antibacterial mouthwash can reduce nitric oxide production: Using strong antibacterial mouthwash can kill the beneficial bacteria that convert nitrates to nitrites, potentially reducing the cardiovascular benefits of nitrate-rich foods.
- Good oral hygiene is important: While you want to maintain those beneficial bacteria, overall oral health is still important for nitric oxide production and general health.
Summary: Embracing Nitrates and Nitrites from Natural Sources
The evidence is clear: nitrates and nitrites from vegetables are not only safe but beneficial for most people. They serve as important precursors to nitric oxide, which supports cardiovascular health, brain function, exercise performance, and immune function.
Rather than fearing these compounds, embrace them as part of a healthy diet rich in vegetables and other plant foods. The nitrates in your spinach salad or beetroot juice are working to keep your blood vessels healthy, your blood pressure in check, and your body functioning optimally.
By understanding the truth about nitrates and nitrites, you can make informed dietary choices that support your health and well-being as you age.
