An excess of nitrates can indeed be harmful.
The issue of nitrates is not as simple as it seems, as noted by 1001sovet, citing nutritionist Oksana Skitalinskaya on Facebook.
Are Nitrates Harmful?
“However, the situation is not so straightforward. In 1998, the Nobel Prize in Physiology or Medicine was awarded for the discovery of the 'molecule of the year' — nitric oxide,” the expert noted.
Nitric oxide is one of the most powerful vasodilators, promoting the expansion of blood vessels, and also a regulator of vascular tone, which reduces the risk of thrombosis and improves signal transmission between nerve cells.
What is Known About Nitrates?
Plants require nitrogen for growth and ripening, which can be present in the form of nitrates (NO3) or ammonium (NH4+).
Nitrate nitrogen is present in every soil, and plant roots absorb it. Simply put, 'nitrate-free vegetables' do not exist in nature. In moderate amounts, organic nitrates are assimilated by the human body and can even be beneficial, but only within certain limits.
Why Can Early Vegetables Be Dangerous?
Increased nitrate content in vegetables and fruits is observed during dry periods, in heat, and when significant amounts of organic fertilizers (liquid manure, chicken manure) are added to the soil. Furthermore, all early vegetables tend to accumulate maximum amounts of nitrates, as they are often grown in greenhouses and under low light conditions.
High levels of nitrogen compounds can negatively affect health. However, it is worth noting that most healthy individuals do not experience problems with nitrates, as they are completely safe within permissible limits.
Nevertheless, an excess of nitrates and the body's inability to cope with them (for example, in children and weakened individuals) can lead to poisoning, disrupting the functioning of the nervous system and heart, as well as promoting the formation of carcinogens and malignant tumors, especially in the gastrointestinal tract. Nitrates are particularly dangerous for pregnant women, nursing mothers, and preschool and younger school-aged children.
How to Reduce Nitrate Levels in Vegetables and Fruits?
* Wash vegetables thoroughly before consumption and cooking, removing green parts (for example, from potatoes and carrots).
* After washing, soak vegetables for 15-20 minutes in cold water.
For cucumbers, peel the skin and remove the stems and tails. This also applies to early carrots and beets.
* The stems of greens (parsley, dill, etc.) accumulate more nitrates than the leaves, so it is better not to consume them.
* Nitrates are more concentrated at the base of fruits, in stems and petioles, so it is recommended to eat only the leaves of parsley, cut out the cores and stem ribs of cabbage, spinach, and leaf lettuce, trimming the base of vegetables by about one centimeter.
* The highest nitrate levels are found in lettuce, leaf cabbage, spinach, dill, radishes, and green onions.
* Slightly lower levels are found in cauliflower, broccoli, cucumbers, celery, zucchini, carrots, and white cabbage.
* Subject vegetables to heat treatment, as harmful substances are destroyed;
By the way, a useful tip: consume more fiber, especially mucilaginous (for example, flax seeds, oatmeal, and baked apples).
How to Avoid Nitrate Poisoning
* The best way to prevent poisoning is to be patient. Do not overindulge in greenhouse vegetables; wait for the ripening of ground cucumbers and tomatoes; remember that early watermelons ripen only by mid-July. Also, always pay attention to the appearance of the products.
Warning Signs:
* thick skin and white streaks in tomatoes;
* many black spots on cabbage leaves;
* yellow spots on cucumber skins;
* dark green color with a bluish tint in leafy vegetables;
* unusually large size of the vegetable or fruit.
Even if the fruits do not raise suspicions, doctors recommend paying more attention to them before serving than we are used to. For example, vegetable salad can be dressed not only with oil but also with lemon juice. The latter contains a high dose of vitamin C, which destroys dangerous nitrogen compounds.
Root Vegetables: radishes, carrots, beets, and potatoes should be thoroughly washed with a brush, peeled, and soaked in cold salted water. In just half an hour, the concentration of nitrates in the vegetables will decrease by 25%! Zucchini, cauliflower, and broccoli should be scalded with boiling water or boiled in boiling water for 5-10 minutes.
Never cook soup on the first vegetable broth: it absorbs 60-80% of nitrogen compounds and will not benefit anyone in the household. Vegetables should be boiled with the lid open so that some harmful substances evaporate with the steam. Frying, on the other hand, hardly reduces the concentration of nitrates: it can only decrease it by a negligible 10%.
