Table of ContentsView AllTable of ContentsWhere Are Nitrates Found?BenefitsRisksMinimizing RisksFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Where Are Nitrates Found?
Benefits
Risks
Minimizing Risks
Frequently Asked Questions
Nitrates and nitritesare found in chemicals likesodiumnitrate andpotassiumnitrate. These are used as preservatives, preventing harmful bacterial growth in certain foods like bacon and other cured meats.
Nitrates occur naturally in plants and can have cardiovascular (heart) health benefits. Dietary nitrate is absorbed in thegastrointestinal (GI) tractand much of it is excreted in the urine. Thesalivary glandsplay a significant role in reabsorbing the nitrate from the body and concentrating it. Bacteria in the back of the mouth converts nitrate to nitrite, which is absorbed in the stomach and small intestine and is distributed to the rest of the body.
This article will talk about what foods have nitrates in them, whether it is naturally occurring or an additive, and how this can affect your overall health.
Verywell / Getty Images
Nitrates are found naturally in some vegetables. They are also added to processed foods to enhance flavor and preserve color.
Does Beet Juice Lower Blood Pressure?
Naturally in Vegetables
There are some plants that naturally contain high concentrations of nitrates, including:
Leafy vegetables have the highest levels of nitrates. Nitrate and nitrite levels are lower, on average, in pickled vegetables compared to fresh ones.
Eating 1 Cup of Green Leafy Vegetables Can Support Heart Health
Processed Foods
There are high levels of nitrates added to many processed meats. Theseadditivesserve multiple purposes, including preservation, giving them salty flavor, and, in some cases, preserving the color (such as with red meat). These meats include:
Water
Nitrates enter the water system because of runoff from fertilization, wastewater, and landfills. It should not be in your water system; however, if you have well water with a disintegrating or poorly-built well, it can leak into your drinking water.
Bottled water may have nitrates. The U.S. Food and Drug Administration (FDA) states that the maximum allowable concentration for total nitrate and nitrite (as nitrogen) is 10 milligrams per deciliter (mg/dL). If the bottle exceeds this amount, the label must state “Contains Excessive Nitrate.”
Experts: Nitrate Water Contamination Is Now a Public Health Threat
Benefits of Nitrates
A 2021 diet study followed people who reported their dietary intake over time. Eating 1 cup of nitrate-rich vegetables per day was associated with a reduced risk of cardiovascular disease in that population.The study also showed that people who consume moderate to high amounts of nitrate-rich vegetables showed these specific benefits:
It is unclear if eating naturally-occurring nitrates help offset symptoms of cognitive decline—a hallmark symptom ofAlzheimer’s disease—although research is ongoing. Factors include age and health of the patient and how far along they are in disease progression. Further study is needed to evaluate the benefit of eating healthy nitrates for cognitive benefits.
Risks of Consuming Nitrates
Conditions associated with high levels of nitrate consumption include:
There are ways to reduce the risk of the health conditions of food additives containing nitrates:
Summary
Depending on the source, nitrates can help or hinder your health. One way to support overall health is to eat lots of whole foods, fresh fruits, and vegetables, which can benefit your cardiovascular health and blood flow to the brain and the rest of your body. Eating a healthy diet can minimize chronic illness and the onset of certain diseases like colorectal and gastric cancer.
A Word From Verywell
Understanding the health benefits or risks of nitrates in your food and water can be confusing. Be sure to reach out to your healthcare provider if you have questions about the source of nitrates in your daily diet to see if you might need an adjustment.
If you have well water, it would be a good idea to have the water tested to make sure you are not drinking more than what the FDA considers a safe amount.
Frequently Asked QuestionsProcessed foods including bacon, beef jerky, ham, and canned meats all have added nitrates.Foods that naturally have nitrates include beets, carrots, celery, and raw spinach. These are good for you and have health benefits like blood pressure support and athletic performance.Yes, bottled water may have nitrates, but in low amounts. The FDA states that the allowable concentration for nitrate-nitrogen in bottled water is 10, or 45 milligrams per liter (mg/L) total nitrates. If the bottle exceeds this amount, the label must state “Contains Excessive Nitrate.”
Processed foods including bacon, beef jerky, ham, and canned meats all have added nitrates.
Foods that naturally have nitrates include beets, carrots, celery, and raw spinach. These are good for you and have health benefits like blood pressure support and athletic performance.
Yes, bottled water may have nitrates, but in low amounts. The FDA states that the allowable concentration for nitrate-nitrogen in bottled water is 10, or 45 milligrams per liter (mg/L) total nitrates. If the bottle exceeds this amount, the label must state “Contains Excessive Nitrate.”
12 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Karwowska M, Kononiuk A.Nitrates/nitrites in food: risk for nitrosative stress and benefits.Antioxidants (Basel). 2020;9(3):241. doi:10.3390/antiox9030241
Centers for Disease Control and Prevention.Nitrate and drinking water from private wells.
Weyer PJ, Brender JD, Romitti PA, et al.Assessing bottled water nitrate concentrations to evaluate total drinking water nitrate exposure and risk of birth defects.J Water Health. 2014;12(4):755-762. doi:10.2166/wh.2014.237
Bondonno CP, Croft KD, Hodgson JM.Dietary nitrate, nitric oxide, and cardiovascular health.Crit Rev Food Sci Nutr.2016;56(12):2036-52. doi:10.1080/10408398.2013.811212
Bondonno CP, Dalgaard F, Blekkenhorst LC, et al.Vegetable nitrate intake, blood pressure and incident cardiovascular disease: Danish diet, cancer, and health study.Eur J Epidemiol.2021;36(8):813-825. doi:10.1007/s10654-021-00747-3
Stephan BCM, Harrison SL, Keage HAD, et al.Cardiovascular disease, the nitric oxide pathway and risk of cognitive impairment and dementia.Curr Cardiol Rep. 2017;19(9):87. doi:10.1007/s11886-017-0898-y
San Juan AF, Dominguez R, Lago-Rodríguez Á, et al.Effects of dietary nitrate supplementation on weightlifting exercise performance in healthy adults: a systematic review.Nutrients. 2020;12(8):2227. doi:10.3390/nu12082227
Xie L, Mo M, Jia HX, Liang F, Yuan J, Zhu J.Association between dietary nitrate and nitrite intake and sitespecific cancer risk: evidence from observational studies.Oncotarget. 2016;7(35):56915-56932. doi:10.18632/oncotarget.10917
Zhang FX, Miao Y, Ruan JG, et al.Association between nitrite and nitrate intake and risk of gastric cancer: a systematic review and meta-analysis.Med Sci Monit. 2019;25:1788-1799. doi:10.12659/MSM.914621
Stanaway L, Rutherfurd-Markwick K, Page R, et al.Acute supplementation with nitrate-rich beetroot juice causes a greater increase in plasma nitrite and reduction in blood pressure of older compared to younger adult.Nutrients. 2019;11(7):1683. doi:10.3390/nu11071683
Ma L, Hu L, Feng X, Wang S.Nitrate and nitrite in health and disease.Aging Dis. 2018;9(5):938-945. doi:10.14336/AD.2017.1207
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
