The Role of Nitrogen in Foods and Health

Understanding Nitrogen in Food

Nitrogen is an important nutrient that is found in many foods we eat. While nitrogen makes up about 78% of the air we breathe, our bodies cannot use nitrogen in this form. We rely on getting nitrogen from the foods we eat. Nitrogen plays key roles in various bodily processes, so getting adequate nitrogen in your diet is important for health.

What is Nitrogen?

Nitrogen is a chemical element that has the atomic symbol N and atomic number 7. It exists as a colorless, odorless, tasteless gas when in its pure form. Nitrogen makes up about 78% of the Earth's atmosphere by volume.

Nitrogen is essential for all known forms of life since it is required to synthesize basic building blocks of life like proteins and nucleic acids. This makes nitrogen vital for plant and animal growth and reproduction.

Why Do We Need Nitrogen?

Nitrogen is a key nutrient required for many vital functions in the body:

• Protein synthesis - Amino acids are the building blocks of proteins and proteins perform a vast array of functions in the body. Nitrogen is required to produce amino acids.
• DNA/RNA formation - Nitrogenous bases like adenine and guanine are required to produce nucleic acids like DNA and RNA which store the genetic code.
• Energy production - Nitrogen is a key component of nucleotides like ATP which act as the main energy currency of cells.
• Enzyme and hormone production - Nitrogen is a component of the amino acids needed to synthesize enzymes and hormones that regulate various bodily processes.
• Immune function - Adequate nitrogen is required to produce antibodies and cells of the immune system.
• Growth and repair - Nitrogen is needed to produce new tissues and repair damaged ones.

Without adequate nitrogen, these vital bodily processes can be impaired leading to adverse health effects. That's why it's important to consume foods that provide enough nitrogen.

Sources of Nitrogen in Foods

Since our bodies cannot use nitrogen gas from the air, we have to get nitrogen from the foods we eat. Here are the main dietary sources of nitrogen:

Protein-Rich Foods

Protein foods like meat, dairy, eggs, fish, nuts, seeds, beans and lentils contain amino acids which are rich in nitrogen. Consuming protein-containing foods provides the amino acids that the body breaks down to derive nitrogen.

Nucleic Acids

Foods that contain DNA and RNA provide nitrogen since nucleic acids like DNA and RNA contain nitrogenous bases like adenine, guanine, cytosine and thymine. Animal foods like meat and eggs contain DNA/RNA. Plant foods also provide nucleic acids.

Chlorophyll

The green pigment chlorophyll present in green leafy veggies and algae contains nitrogen. Chlorophyll enables plants to absorb energy from sunlight to power photosynthesis. The chemical structure of chlorophyll contains nitrogen.

Nitrates/Nitrites

Some plant-based foods can accumulate nitrate and nitrite compounds from the soil. Vegetables like spinach, carrots, beets and celery sometimes contain significant amounts of nitrates. Processed meats can also contain added nitrates/nitrites.

Nitrogen Balance

To maintain optimal health, it’s important to have a balance between nitrogen intake and nitrogen loss. Nitrogen balance refers to this equilibrium between nitrogen intake and loss. We get nitrogen by consuming protein foods containing amino acids.

Nitrogen is lost from the body when:

• Amino acids are broken down and metabolized
• Urea, ammonia and other nitrogenous waste products are excreted
• Skin cells, hair and nails (made of protein) are shed

To stay in nitrogen balance, the nitrogen intake should match the amount lost. Eating adequate protein each day can help maintain this balance.

Health Effects of Too Much or Too Little Nitrogen

Consuming too much or too little nitrogen can have negative health consequences:

Effects of Too Much Nitrogen

• Increased acid load - Excess protein intake increases acid production which leads to acidosis.
• Dehydration - Metabolizing excess nitrogen creates a diuretic effect and increases fluid loss.
• GI issues - Too much nitrogen can irritate the intestinal lining and cause diarrhea.
• Kidney stress - Excess nitrogen compounds increase workload on the kidneys to excrete them.
• Increase in IGF-1 - High protein diets boost IGF-1 growth hormone levels which may promote cancer growth.

Effects of Too Little Nitrogen

• Loss of lean muscle mass - Inadequate nitrogen intake leads to breakdown of amino acids from muscle tissue.
• Impaired wound healing - Lack of nitrogen compromises tissue growth and repair needed for wound healing.
• Hormone imbalance - Low nitrogen can disrupt production of nitrogen-containing hormones like thyroid hormone.
• Weakened immune function - Nitrogen deficiency can reduce production of nitrogen-rich antibodies and immune cells.
• Fatigue - Lack of nitrogen can lead to reduced energy production and increased tiredness and fatigue.

How Much Nitrogen Do You Need?

There is no official Recommended Dietary Allowance (RDA) for nitrogen intake itself. However, the protein RDA can give a rough estimate of nitrogen needs since protein foods provide nitrogen.

The RDA for protein is 0.8 grams per kilogram of body weight per day for adults. This equals:

• 56 grams per day for the average sedentary man
• 46 grams per day for the average sedentary woman

Active individuals may need more protein while older adults may need slightly less. Consuming adequate protein from a variety of whole food sources can help ensure you get sufficient nitrogen intake.

How to Limit Nitrogen Intake

While adequate nitrogen from protein foods is important, restricting nitrogen intake from other sources like processed meats and high-nitrate vegetables may be wise for some people. Here are some tips to limit certain forms of dietary nitrogen:

• Limit processed meats like bacon, deli meats and hot dogs which contain nitrates/nitrites.
• Eat high-nitrate vegetables like spinach, beets and celery in moderation rather than excess.
• Avoid vegetable oils derived from seeds like canola and sunflower which may contain bound nitrates.
• Consider taking probiotics to help block nitrosamine formation from nitrates.
• Drink green tea which contains catechins that may inhibit nitrosation reactions.
• Increase intake of antioxidant-rich foods like berries, garlic and turmeric to counteract nitrosative stress.

Focusing on minimally processed whole food sources of protein can help optimize your nitrogen intake for good health.

Key Takeaways

Here are some key takeaways about nitrogen's role in food and health:

• Nitrogen is required to synthesize vital molecules like proteins, DNA, RNA and ATP.
• Protein foods, nucleic acids, chlorophyll and nitrates/nitrites provide dietary nitrogen.
• A nitrogen balance between intake and loss is important to maintain lean muscle and optimal health.
• The RDA for protein gives a guideline for adequate nitrogen intake from food.
• Excess or inadequate nitrogen intake can negatively impact acid-base balance, kidney function, immunity, energy levels and more.
• Limiting processed meats and excess nitrate intake may be beneficial while ensuring adequate intake of protein.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.