Nitrates & Diet

Nitrates are an unavoidable part of any healthful diet. They are added, artificially, to many of your favorite foods, and appear naturally in some of your healthiest food options. Although low levels of nitrates are considered safe for consumption, too many can lead to serious health complications for you or your child. Taking the proper precautions is important for keeping your family healthy.

About Nitrates

Nitrates are a food additive used to extend the shelf life and flavors of certain foods. You may see them labeled as sodium nitrate, potassium nitrate or ammonium nitrate. Nitrates are also used in agriculture as pesticides and fertilizers.

Dangers

The most serious and direct complications of dietary nitrates is observed in infants. Babies receive their nitrates through breast milk, contaminated water used to mix formulas and baby food. Infants who receive large doses of nitrates can experience something called methemoglobinemia or, "blue baby syndrome," in which the skin turns blue due to a lack of oxygen throughout the body. Nitrates also increase the likelihood for a baby to develop heart problems and Sudden Infant Death Syndrome, or SIDS, according to the U.S. Environmental Protection Agency. In adults, nitrosamines, the byproduct of heated nitrites, may potentially cause cancer, according to the University of Minnesota Extension.

Sources of Nitrates

Most processed meats with a pink shade, including hot dogs, contain some nitrates, according to the University of Minnesota. Nitrates also occur naturally in many vegetables with leafy greens, beets and radishes ranking among the highest in plant sources. Lastly, ground water, particularly well water, can contain nitrates as the result of agricultural run-off. To limit your exposure to high levels of nitrates, the organization Healthy Child, Healthy World suggests refrigerating raw, nitrate-rich vegetables, like spinach, to prevent nitrates from becoming the more dangerous nitrites. You should also check your grocery store for nitrate or nitrite-free versions of your favorite lunch meats, and read food labels for hidden sources of nitrates.

Benefits

The World Health Organization recommends eating no more than 3.7 mg of nitrates per 2.2 lbs of body weight. Therefore, someone weighing 150 lbs should eat no more than 252 mg of nitrates a day. However, nitrates are not all bad. Nitrates lower blood pressure and, although more studies are needed, they may reduce the risk of heart disease, according to a report that appeared in the May 2009 issue of the "American Journal of Clinical Nutrition." While you should limit the nitrates you feed your family, it is important to continue eating a well-balanced diet complete with a variety of vegetables.