You’ve probably heard of nitrates and nitrites, especially when people talk about food and health. But what exactly are they? And why should you care? Let’s break it down so you can make better choices for your health.
What Are Nitrates and Nitrites?
Nitrates (NO3-) and nitrites (NO2-) are chemical compounds that are pretty similar but have a slight difference in their structure:
- Nitrates (NO3-): Made up of one nitrogen atom and three oxygen atoms.
- Nitrites (NO2-): Made up of one nitrogen atom and two oxygen atoms.
Nitrates can turn into nitrites through a natural process, which can happen both in the environment and in your body.
Where Do Nitrates and Nitrites Come From?
You can find nitrates and nitrites in various places, including:
- Natural Sources:
- Veggies: Leafy greens like spinach and lettuce, beets, and celery are packed with nitrates.
- Water: Sometimes, nitrates from fertilizers seep into groundwater, ending up in drinking water.
- Processed Foods:
- Cured Meats: Bacon, ham, sausages, and hot dogs often have added nitrates and nitrites to keep them fresh and tasty.
- Preserved Fish: Some smoked and salted fish products.
- Food Additives:
- Nitrates and nitrites are used in food to enhance flavor and extend shelf life.
Why Are They Important for Your Health?
Nitrates and nitrites can be a bit of a double-edged sword. Here’s why:
- Nitrosamines:
- When you eat nitrates and nitrites, especially with proteins, they can form nitrosamines. These are harmful compounds linked to an increased risk of cancers like stomach and esophageal cancer.
- Blue Baby Syndrome:
- High levels of nitrites can cause a condition called methemoglobinemia, or “blue baby syndrome,” which affects the blood’s ability to carry oxygen. This is particularly dangerous for infants.
- Some Benefits Too:
- Interestingly, nitrates from veggies can have health benefits, like lowering blood pressure and improving heart health. This happens because your body turns nitrates into nitric oxide, which helps relax blood vessels.
How to Balance Your Diet
Given the good and bad sides of nitrates and nitrites, here are some tips to help you balance your diet:
- Eat More Veggies:
- Load up on vegetables, especially nitrate-rich ones like spinach and beets. They offer health benefits without the risks associated with processed meats.
- Cut Down on Processed Meats:
- Try to limit your intake of cured and processed meats like bacon and hot dogs. This reduces your risk of forming harmful nitrosamines.
- Check Your Water:
- Make sure your drinking water is safe, especially if you live in an agricultural area where fertilizers might contaminate the groundwater.
- Balanced Diet:
- Aim for a balanced diet with a variety of foods to avoid getting too much of any potentially harmful compounds.
Conclusion
Nitrates and nitrites are all around us, and they can be both good and bad for your health. By focusing on natural sources like vegetables and cutting down on processed foods, you can enjoy the benefits and avoid the risks. Making informed food choices is the key to staying healthy and feeling your best.
What Can I Swap?
Check your supermarket shelves for nitrate\nitrite free alternatives. Some supermarkets such as Asda sell their own brand of nitrate free products as well as others such as Better Naked.
