What Are Nitrates and Nitrites?
Nitrate = nitrogen + 3 oxygen atoms
Nitrite = nitrogen + 2 oxygen atoms
Nitrates occur naturally in vegetables like beets and spinach. They’re also added to deli meats to preserve flavor, color, and shelf life. Your body also produces nitrates, which circulate between saliva and your digestive tract. When you ingest nitrates, they can convert into either:
Nitric oxide (NO) – beneficial
Nitrosamines – potentially cancerous
Whether nitrates turn into NO or nitrosamines depends heavily on heat. Nitrosamines form at high temperatures, especially in meats (e.g. hot dogs on the grill). Vegetables, on the other hand, are rarely cooked at those temps—and they contain vitamin C, which blocks nitrosamine formation. Most meat producers also add vitamin C for this reason.
Nitrate Sources
GMO-derived sodium nitrates are not allowed in certified organic foods.
Natural alternatives: sea salt, celery juice, or celery salt (used in “uncured” meats)
High-nitrate vegetables include:
Beets
Celery
Spinach
Arugula
Iceberg lettuce
Among fruits, strawberries rank highest in nitrate content.
Benefits of Nitric Oxide (NO)
1. Cardiovascular Health
NO widens blood vessels and improves circulation. Studies show that dietary nitrates combined with flavonoids can lower blood pressure, thanks to this vasodilation effect.
2. Sexual Health
NO boosts blood flow—key for erectile performance. In fact, Viagra and Cialis work by enhancing nitric oxide activity.
3. Exercise Performance
Athletes use beet juice and potassium nitrate to improve stamina. Research shows these supplements lower oxygen use during workouts and improve sprint recovery and agility.
4. Anti-Platelet Effects
In one study, nitrate-derived NO reduced platelet activity in men, suggesting a possible role in blood clot prevention.
Smart Guidelines for Nitrates
Microwave or low-temp cook bacon to reduce nitrosamine formation.
Avoid feeding hot dogs and processed meats to kids regularly—they process nitrates less effectively.
Choose uncured, nitrate-free deli meats when possible.
Be cautious eating cured meats at restaurants unless they specify “uncured” or nitrate-free.
Note: Some people experience migraines from nitric oxide.
