Nitrates are naturally occurring chemicals found in soil, water, the human body, and in some foods — either naturally or as additives, according to Cleveland Clinic. The nitrates in plant foods like fruits and vegetables haven’t been associated with health issues, but nitrates added to meats and cheeses as preservatives have been linked to an increased risk of some cancers. By limiting your exposure to nitrates, especially from the non-plant foods you consume, you can reduce your risk of the adverse health effects associated with nitrate consumption.
Nitrate-Free Vegetables
Because nitrates naturally occur in plants, vegetables contain them, research notes. While the nitrates naturally found in plants may actually be beneficial to cardiovascular health, according to a study, the nitrogen in fertilizers is converted to nitrates by bacteria and is then absorbed by plants, another research article notes. Improper use of nitrogen fertilizers can lead to high levels of nitrate in certain vegetables, particularly leafy greens. Even organic fertilizers can contribute to nitrate content, according to research.
Vegetables with low levels of nitrates include potatoes, broad beans, tomatoes, cucumbers, squash, eggplants, string beans, carrots, garlic, onions, peppers, and mushrooms, a study notes. Another research review found that Swiss chard, watercress, peas, corn, soybeans, snow peas, bean sprouts, asparagus, and celery also had low levels of nitrates.
Nitrate-Free Fruits
As with vegetables, fruits contain nitrates, research notes.The same factors that affect vegetables’ nitrate levels also affect fruits. Fruits are generally lower in nitrates than vegetables, however, according to research.
According to one research review, fruits that are low in nitrates include: grapes, raspberries, tangerines, plums, blueberries, watermelon, strawberries, apples, oranges, avocados, breadfruit, peaches, pomegranates, and kiwifruits.
Nitrate-Free Meats
Meats that contain nitrates are regulated by the U.S. Department of Agriculture, which enforces the limits set by federal law, according to the University of Wisconsin-Madison. Processed meats have been connected to an increased risk of colorectal and stomach cancers due in part to their nitrate content, the MD Anderson Cancer Center notes. And foods containing nitrate additives are connected to an increased risk of breast and prostate cancers, according to research.
Cured or processed meats often contain nitrates as an additive that acts as a preservative, notes Harvard Health Publishing. Meats like hot dogs, bacon, sausage, pepperoni, bologna, and ham often have nitrates added for this reason, as do deli meats including chicken, salami, turkey, and roast beef. If you’re not sure whether a meat is considered processed, see whether it has an expiration date longer than a few days, if salt is high on the list of ingredients, or if there’s added celery powder, MD Anderson Cancer Center advises. If so, the meat is considered processed.
When consuming meats, you can look for “uncured” or “nitrate-free” on the food label. But even foods with those labels can contain added nitrates from natural sources, such as celery powder — and there’s no research to suggest that natural nitrates are better for you when it comes to processed meats and the increased cancer risk connected to them.
Water Supply and Food Preparation
Your water supply could contain nitrates because of nitrate contamination, which is a concern when you consume such water, according to PennState Extension. Even if you’re eating nitrate-free or low-nitrate foods, using nitrate-contaminated water when washing or preparing these foods will increase your nitrate intake. Private wells are at a higher risk of containing nitrates because of agriculture runoff. You may want to opt for a water treatment system certified by the National Sanitation Foundation (NSF), or bottled water if nitrate testing of well water shows levels above federal and local limits. The Environmental Protection Agency and local authorities regulate and test public drinking water systems, so if you’re connected to a municipal water supply, then your water source is considered safe.
