What are Nitrates? Here’s Everything You Need to Know

 An estimated 103 million adults in the United States have high blood pressure. That is one third of the country’s population. According to statistical reports by the CDC, around half of the adult population (47%) have hypertension which is a systolic blood pressure greater than 130 mmHg or a diastolic blood pressure greater than 80 mmHg.

 What are Nitrates

 Nitrates are a vasodilator that widen your blood vessels and increase blood-flow and allow more oxygen/nutrient-rich blood to reach all areas of your body. Vaso refers to vessel as in “blood vessels” and dilator refers to the widening action of the vessels. 

 The nitrates you get from eating natural food sources are broken down and converted enzymatically into nitrites and nitric oxide (NO). Nitric oxide that is formed from the intake and breakdown of nitrates are the biggest factor influencing vasodilation and helping reduce blood pressure (1).

 It is important to mention that these compounds are not to be confused with artificial nitrates and artificial nitrites (such as sodium potassium nitrate/nitrite) which are used in processed meat products such as hot dogs, ham, and some forms of bacon.

 After consuming artificial nitrates and nitrites, your body breaks them down into a dangerous chemical compound called nitrosamines. Nitrosamines have been shown to increase the risk of certain cancers in the body.

 Nitrates vs. Nitrites

 The most important difference between nitrates and nitrites is the number of oxygen atoms each nitrogen atom contains. Nitrates have one nitrogen atom combined with three oxygen atoms while nitrites have one nitrogen atom combined with only two oxygen atoms.

 Are Nitrates Bad?

 It can be confusing when distinguishing good nitrates from bad nitrates as there are many food products that contain nitrates. Let’s start with examining nitrates that should be avoided.

 Processed meats require a preservative to prolong their shelf life beyond the standard time frame of fresh cut meats. The most common ingredient used as a preservative is sodium nitrate (which should really be labeled as sodium nitrite). As mentioned earlier: nitrites are converted into nitrosamines which are harmful to the body.

•  Sodium nitrate is a form of salt that is found naturally and can be made artificially.
•  Sodium nitrite is also a type of salt that is created artificially in a lab or as the result of sodium nitrate breaking down in the body or reacting with the other chemicals found in food it is added to.

 Processed meat products contain nitrates that should be avoided. Nitrates found in fresh fruits and vegetables are naturally bound with vitamins and minerals that inhibit the production of nitrosamines while still boosting the production of nitric oxide.

 Nitrates found naturally in fruits and vegetables provide all the benefits of nitrates without the bad.

 Benefits of Nitrates

 The primary benefit of consuming naturally derived nitrates is to boost the production of nitric oxide in the body as nitric oxide enhances blood flow and oxygen delivery throughout the body.

 Nitrates Support Better Skeletal and Muscular Health

 Nitric oxide improves blood flow by relaxing and dilating blood vessels. Improved blood flow is not only great for reducing the negative impacts of high blood pressure but also in reducing the demand on your body’s heart and skeletal muscles. Increased blood flow allows your body to transport nutrients more efficiently to cells, tissues, and organs.

 Nitrates Boost Immune System Function as an Antioxidant

 Consuming nitrates from natural food sources and boosting your body’s production of nitric oxide can improve athletic performance and overall health according to contemporary research.  Nitric oxide from nitrates acts as a powerful antioxidant that helps remove free radicals while acting as a precursor for another powerful antioxidant, glutathione.

 Nitrates May Enhance Physical Endurance

 Natural sources of nitrates are commonly used to boost athletic performance. As nitric oxide from nitrates directly influences blood flow, oxygen delivery, muscle output, and muscle growth, athletes can sustain longer training intervals. Beetroot juice, which is high in nitrates, is popular among athletes for boosting their performance markers in a variety of athletics, particularly endurance sports. Several studies support the supplementation of beetroot as an effective nitric oxide boosting natural substance.

 Nitrates Boost Cerebrovascular Health

 Improved cognitive performance has also been attributed to eating nitrate rich natural foods. Around fifteen percent of your daily cardiac output is used by your brain’s vast network of cerebral arteries. As nitric oxide from nitrates increases blood flow to the brain, the brain’s output also increases, improving brain capacity.

 Nitrate-Rich Foods to Supplement Your Diet

 Vegetables are foods that contain the highest level of natural nitrates. These nitrate-rich vegetables include:

1.  Beetroot

2. Leafy greens: spinach, arugula, kale, chard, romaine lettuce

3. Radishes

4. Turnips

5. Bok Choy

6. Celery

7. Garlic

8. Carrots

 Some fruits contain small amounts of nitrates. These include:

•  Watermelon

• Apples

• Bananas

• Grapes

• Kiwi

• Stone Fruits (Peaches, Apricots)

• Oranges

 Avoid Artificial Nitrates

•  Try to avoid eating processed or cured meats such as hot dogs, deli meat, sausages, and microwave dinners.
• Some water sources contain sodium nitrate. It is a good idea to get your water tested. The use of a water filter is necessary if relatively high levels of nitrates are found in your home’s source of water.
• Read the labels on food products before purchase and check for: sodium nitrate, sodium nitrite.

Frequently Asked Questions (FAQs)

•  What do nitrates do to your body?

(Answer) Nitrates are broken down and converted into nitrites and nitric oxide (source). Nitric oxide (a vasodilator) relaxes and widens the blood vessels in your body allowing more efficient blood flow and oxygen delivery to the cells in your body’s tissues.

•  What are nitrites and why are they bad?

(Answer) Chemically, nitrites are similar to nitrates as the only difference between the two is that nitrites contain only two oxygen atoms. Nitrites can be found in the form of sodium nitrite and used as a food preserver. They are also the byproduct of the enzymatic breakdown of nitrates in the body after eating foods that contain nitrates. Nitrites can be bad when your body converts them into nitrosamines. Your body can avoid converting nitrites into nitrosamines when you eat natural sources of nitrates as these food sources also contain enzymes, vitamins, and minerals that prevent the formation of nitrosamines.

•  Are tomatoes high in nitrates?

(Answer) Tomatoes are very low in nitrate content.

•  Does cooking destroy nitrates?

(Answer) High heat for extended time will eliminate nitrate levels that are normally adequate for nitric oxide production. Cooking, baking, boiling, frying, blanching, and even steaming will destroy the nitrates in natural foods that would otherwise be used by the body to produce nitric oxide.

 Takeaway

 Nitrates are compounds that enable the production of nitric oxide in the human body. There are good and bad forms of nitrates. Generally speaking, nitrates that are found as a preservative are in the form of sodium nitrate or sodium nitrite (both convert into nitrites then into nitrosamines) and can be considered an unhealthy source of nitrates. Nitrates found in natural foods such as beetroot are paired with naturally occurring enzymes and phytonutrients that inhibit the conversion of nitrates into nitrites and facilitate the production of nitric oxide. Nitric oxide is a vasodilator that reduces blood pressure and promotes healthy circulation. Better circulation leads to higher oxygen levels in the blood and better nutrient delivery throughout the body.

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