Nitrates in food are commonly associated with potential health risks, particularly when found in processed meats with added nitrates. However, there’s a positive aspect to this story, as some naturally nitrate-rich foods offer health benefits. These foods play a crucial role in a balanced diet, contributing to overall well-being. Understanding the distinction between beneficial and less favorable nitrates in food is essential for comprehending the potential advantages of this chemical compound for your health.
What Exactly Are Nitrates?
Nitrates, compounds consisting of nitrogen and oxygen, are present in the body and naturally occur in certain foods or are added to them, creating a complex impact on health. Registered dietitian Amy Davis emphasizes that the distinction between naturally occurring and added nitrates is crucial, as their effects on the body differ.
In chemistry, understanding the difference between nitrates (NO3) and nitrites (NO2) is essential. Nitrates consist of a nitrogen atom bonded to three oxygen atoms, while nitrites involve a nitrogen atom bonded to two oxygen atoms. When consumed, nitrates can be converted into nitrites, which further transform into either beneficial nitric oxide or potentially harmful nitrosamines. The conversion process occurs through bacteria in the mouth and gastrointestinal tract.
Naturally occurring nitrates in vegetables, for instance, are converted into nitric oxide, promoting blood vessel relaxation and aiding in blood pressure reduction. They may also enhance athletic endurance. Conversely, when meats are cooked at high temperatures, nitrates can transform into nitrosamines, associated with an increased cancer risk.
The addition of nitrates to meat serves various purposes, acting as a preservative to prevent bacterial growth, maintaining the pink color of meats, and imparting a salty, umami flavor to processed meats. Common processed meats with added nitrates include bacon, sausage, hot dogs, ham, beef jerky, and deli meats. Due to the potential health risks associated with processed meats, particularly in terms of cancer, health organizations like the World Health Organization (WHO) have advised limiting their consumption, emphasizing the importance of considering these risks when making dietary choices.
Beneficial Foods High in Nitrates
Celery: A Nitrate-Rich Health Booster
Celery, a naturally nitrate-rich food, has the remarkable ability to transform into health-boosting nitric oxide in the body. Whether enjoyed raw and crunchy as a crudité or incorporated into soups, salads, sauces, or chicken and tuna salad, the fibrous and hydrating nature of celery adds a fresh and satisfying crunch to various dishes.
Spinach: A Nitrate Powerhouse
Spinach stands out as a powerful source of healthy nitrates. Supported by a 2013 randomized control trial, spinach consumption resulted in an eightfold increase in salivary nitrite concentration. This increase was associated with greater artery elasticity and lower blood pressure levels in study participants. With its versatility, spinach can be easily integrated into everyday meals, including smoothies, salads, soups, rice, pasta, egg dishes, or simply sautéed with garlic and lemon for a perfect side dish.
Beets: Brilliance in Nitric Oxide Production
Despite their underrated status, beets, the brilliantly-colored root vegetables, offer a plethora of nutritional benefits, including the production of nitric oxide from their nitrate content. A 2018 study highlighted that drinking beet juice led to an impressive over 20 percent increase in nitric oxide levels within just 45 minutes. These findings, consistent with other studies, emphasize the versatility of beets, which can be enjoyed in various forms, from vibrant smoothies to shredded and stuffed into tasty latkes.
Lettuce: Nitrate-Rich Salad Staples
Every variety of lettuce, be it romaine, iceberg, butterhead, arugula, frisée, or watercress, contains healthy nitrates. These salad staples not only provide a refreshing crunch but also contribute to the production of nitric oxide. Whether composing a grilled halloumi salad or any other culinary creation, lettuce offers a delicious way to incorporate nitrate-rich greens into a balanced diet.
Garlic: Aromatic Enhancer and Nitric Oxide Booster
Garlic, renowned for its healthy, anti-inflammatory plant compounds, also plays a role in boosting nitric oxide levels. In a test tube study, garlic intake was found to restore the bioavailability of nitric oxide in blood vessel cells. Whether enjoyed raw, roasted, or sautéed, the addition of garlic enhances the flavor profile of various savory dishes while contributing to the promotion of nitric oxide.
Nuts and Seeds: Nutrient-Rich Catalyst for Nitric Oxide
Nuts and seeds, rich sources of the amino acid arginine, serve as potent catalysts for nitric oxide production in the body. Almonds, pistachios, walnuts, sunflower seeds, chia seeds, cashews, and more offer a versatile array of choices that not only boost heart health but also enhance athletic performance.
Citrus: Vitamin C-Rich Nitric Oxide Boosters
Beyond providing notable amounts of vitamin C, citrus fruits, including lemons, limes, grapefruit, and oranges, contribute to improved nitric oxide activity in the vascular system. The acid content in citrus fruits, particularly ascorbic acid (vitamin C), is linked with enhanced bioavailability of nitric oxide. These popular acidic fruits offer both refreshing flavors and health benefits.
Watermelon: Hydrating Delight with Nitrate Richness
Watermelon, known for its delicious and hydrating properties, emerges as another nitrate-rich food due to its high citrulline concentration. Citrulline, a precursor to arginine, stimulates the production of nitric oxide. Incorporating watermelon into dishes like Feta and Watermelon Grain Bowls not only satisfies taste buds but also supports nitric oxide production for enhanced health benefits.
Nitrate-Free Meats: Beneficial Animal Proteins
While nitrates added to certain meat products can lead to the formation of problematic nitrosamines, non-processed meats present an opportunity to harness the benefits of nitric oxide. Poultry, fish, and red meat are examples of animal-based proteins naturally rich in the co-enzyme CoQ10, which helps maintain optimal nitric oxide levels in the body. The availability of nitrate-free meat products from brands like Pederson’s Farms and Applegate Farms, as well as options from local butchers or farms, ensures a selection of higher-quality meats without additives, including nitrates.