Nutrition and Diet: What are some examples of nitrates?

October 20, 2025 •

4 min read

While over 80% of our dietary nitrates come from vegetables, these compounds are often associated with processed meats and carry very different health outcomes depending on their source. The question of what are some examples of nitrates is more complex than it appears, revealing a critical distinction between natural and added forms within the context of a healthy diet.

Quick Summary

This article explores various examples of nitrates from both natural plant-based sources and processed food additives. It details the contrasting health effects linked to these different origins and offers dietary guidance on how to prioritize beneficial forms for better health outcomes.

Key Points

Natural vs. Added Nitrates: Nitrates are found naturally in vegetables and are also added to processed meats as preservatives.
Vegetables are the Primary Source: The vast majority of dietary nitrates come from vegetables like spinach, beets, and arugula.
Nitric Oxide for Health: Natural nitrates from vegetables are converted into beneficial nitric oxide, which supports cardiovascular health and exercise performance.
Processed Meats and Nitrosamines: Nitrates added to cured meats can form harmful, carcinogenic nitrosamines when cooked at high temperatures.
Prioritize Plants: A healthy approach to nitrates is to focus on increasing intake from vegetables while limiting consumption of processed meats.
Infant Risk from Water: High levels of nitrates in drinking water, especially for infants under six months, can cause serious health issues like methemoglobinemia.

What Exactly Are Nitrates?

Nitrates ($NO_3$) are chemical compounds consisting of a nitrogen atom and three oxygen atoms. They occur naturally in the environment, found in soil, water, and air, and are a vital part of the earth's nitrogen cycle. In the context of nutrition, they enter our bodies primarily through food and drinking water. The human body also produces its own nitrates. When consumed, nitrates can be converted into nitrites ($NO_2$) by bacteria in the mouth and gut, which can then be further converted into either beneficial nitric oxide or potentially harmful nitrosamines. The ultimate health impact largely depends on the food source and cooking methods.

Natural Nitrate Sources from Vegetables

Vegetables, particularly leafy greens and root vegetables, are the single largest source of dietary nitrates, accounting for over 80% of average intake. The nitrates found in these plants are generally considered healthy and beneficial. This is because vegetables are also rich in antioxidants, like vitamin C and polyphenols, which inhibit the formation of harmful nitrosamines and instead promote the creation of nitric oxide.

Examples of high-nitrate vegetables

Spinach: This leafy green is one of the richest sources of natural nitrates.
Beetroot (Beets): Both the root and the greens are packed with nitrates, and beetroot juice is especially popular with athletes for its performance-enhancing effects.
Arugula (Rocket): Known for its peppery flavor, arugula is another top contender for high nitrate content.
Celery: This vegetable is so rich in natural nitrates that its powder is often used as a “natural” curing agent for processed meats, though it still carries the same chemical properties.
Lettuce: Various types of lettuce, particularly romaine, contain notable amounts of nitrates.
Fennel and Endive: These vegetables also contribute a significant amount of nitrates to the diet.

Added Nitrates and Nitrites in Processed Foods

To prolong shelf life, prevent the growth of harmful bacteria (like Clostridium botulinum), and enhance color and flavor, nitrates and nitrites are added to processed meats and some cheeses. Common chemical additives include sodium nitrate and sodium nitrite. The potential health risk from these sources comes from the high temperatures used in cooking (e.g., frying bacon), which can cause the nitrites to combine with meat's amino acids to form carcinogenic N-nitroso compounds (nitrosamines).

Examples of processed foods with added nitrates

Bacon: A classic example, with sodium nitrate/nitrite used for preservation and that characteristic pink color.
Salami: A dry-cured sausage that relies on nitrates and nitrites for its preservation and flavor development.
Hot dogs and Sausages: Most varieties contain added nitrates to prevent spoilage.
Deli and Luncheon Meats: Including ham, bologna, and other cold cuts.
Canned Meats: Preservatives are used to ensure a long shelf life.

The Difference Between Natural and Added Nitrates

Understanding the distinction between natural, vegetable-derived nitrates and synthetic, processed-meat-derived nitrates is crucial for dietary health. The chemical compound is identical, but the nutritional context changes everything.


Feature	Natural Nitrates (from Vegetables)	Added Nitrates (from Processed Meats)
Source	Vegetables, especially leafy greens and root vegetables.	Synthetic additives (e.g., sodium nitrate/nitrite) to cure and preserve meat.
Health Context	Co-exist with protective antioxidants (vitamins C & E).	Co-exist with heme iron and protein, especially when cooked at high heat.
Conversion Outcome	Primarily converted to beneficial nitric oxide in the body.	Increased risk of forming harmful nitrosamines, particularly with high-heat cooking.
Health Effects	Associated with cardiovascular benefits, such as lower blood pressure and improved blood flow.	Associated with potential increased risk of certain cancers (especially digestive) and cardiovascular issues with high intake.
Overall Recommendation	Encourage consumption as part of a balanced diet.	Limit consumption, especially in large quantities and when cooked at high temperatures.

The Health Benefits of Natural Dietary Nitrates

When sourced from vegetables, nitrates are metabolized into nitric oxide, a key signaling molecule with several important physiological functions.

Lowered Blood Pressure: Nitric oxide signals blood vessels to relax and widen, which reduces blood pressure. Studies have shown that consuming high-nitrate foods like beetroot juice can lead to a significant drop in blood pressure.
Improved Cardiovascular Health: The vasodilation effect from nitric oxide improves blood flow and reduces stress on the heart, contributing to better overall heart health.
Enhanced Athletic Performance: By increasing oxygen efficiency in the muscles, dietary nitrates can boost endurance and exercise performance, especially during high-intensity workouts.

Potential Health Risks of Added Nitrates

While synthetic nitrates play a crucial role in food safety by preventing botulism, their consumption from processed meats is associated with potential risks.

Nitrosamine Formation: The combination of nitrites, amino acids, and high heat cooking creates nitrosamines, which are classified as probable human carcinogens.
Increased Cancer Risk: Regular, high consumption of processed meats has been linked to a higher risk of colorectal and other digestive cancers, with nitrosamine formation being a primary suspect.
Methemoglobinemia: Excessive nitrate intake from contaminated well water can be a serious risk, particularly for infants under six months old. This condition, known as “blue baby syndrome,” reduces the blood's ability to carry oxygen.

Conclusion: Navigating Nitrates for a Healthy Diet

To leverage the benefits of dietary nitrates while mitigating potential risks, the primary focus should be on their source. Prioritizing a diet rich in diverse vegetables, particularly those high in natural nitrates, is a cornerstone of a healthy nutritional strategy. While consuming processed meats in moderation is acceptable for most, being mindful of intake, especially for high-heat cooked items, is prudent due to the potential for nitrosamine formation. Ultimately, the context of your overall diet and the source of the nitrates determine their impact on your health.

For more in-depth information on food additives and nutrition, you may consult resources like the Food and Drug Administration (FDA) and the World Health Organization (WHO) to ensure you are following the latest dietary guidance.

Frequently Asked Questions

Nitrates ($NO_3$) and nitrites ($NO_2$) are similar chemical compounds, differing by one oxygen atom. Nitrates can be converted into nitrites in the body by bacteria, which are then either turned into beneficial nitric oxide or harmful nitrosamines.

No, the term 'uncured' often means that synthetic nitrates were not added. Instead, these products use natural sources like celery powder, which is naturally high in nitrates and can have the same chemical effect in the body.

Leafy greens and root vegetables tend to have the highest nitrate content. Specific examples include spinach, beetroot, arugula, and celery.

Vegetables contain high levels of antioxidants that inhibit the formation of harmful nitrosamines, directing the metabolic pathway towards beneficial nitric oxide instead. Processed meats lack these protective compounds.

Yes, dietary nitrates from sources like beetroot juice can enhance athletic performance. They do this by increasing the efficiency of mitochondria and improving blood flow, which reduces the oxygen cost of exercise.

Methemoglobinemia, or 'blue baby syndrome,' is a serious condition that can affect infants who ingest excessive nitrates from contaminated drinking water. The nitrates are converted to nitrites, which interfere with the blood's ability to carry oxygen.

The World Health Organization (WHO) has set an acceptable daily intake (ADI) for nitrates. However, some health experts suggest these standards may be outdated, particularly for nitrates from vegetables, and that normal consumption can easily exceed the ADI without causing harm, as long as it's from healthy food sources.