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tips: VEGETABLES AND PRACTICE OF NITRATES

vegetables, how to reduce nitrates


Five servings of fruits and vegetables a day are the basis of proper nutrition and must be present in our daily diet. But be careful to nitrates, especially in winter.
The vegetables are more involved than leafy green like spinach, lettuce and coasts.

nitrates, chemicals
Nitrates are chemical compounds naturally present in soil. The intensive farming methods and the use of nitrogen fertilizer (but also very natural manure) have grown out of all proportion to their presence in soil and water, with the consequent risk of accumulation in plants. The lack of light due to the growth in greenhouse crops and winter promote further accumulation.

Why
Nitrates are dangerous in themselves are not dangerous to health when ingested, however, are transformed into nitrites (toxic, but only at very high doses) and in the most dangerous nitrosamines, potentially carcinogenic. To date, however, there are no scientific studies have linked direct intake of nitrates with the onset of cancer.

tricks to avoid
Since the positive effects of consumption Fruit and vegetables outweigh the potential health risks related to the presence of nitrates in vegetables, these vegetables need not be removed from our diet, but just follow some tips to reduce your intake of these substances.
• Vary the type of vegetables, green leafy vegetables while consuming no more than two times a week. Prefer lettuce and spinach, especially in summer, when the level of nitrate in these plants down. In winter it is better to opt for frozen spinach, which contain less.
• Wash, peel and cook the vegetables: these substances dissolve in water. Avoid, therefore, to use the cooking water.
• Buy few vegetables at a time and keep it for a few days in the cold. Do not heat previously cooked and the vegetables do not store in sealed plastic bags: the lack of air favors the conversion of nitrate to nitrite.
• Increase your consumption of vitamin C, for example using the lemon as a dressing to prevent the formation of nitrosamines.
• Reduce the consumption of canned meat and sausages to limit the intake of nitrates come from other sources.