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Understanding Nitrates in Baby Foods
As parents, we strive to provide the best nutrition for our babies, working tirelessly to ensure they receive all the essential nutrients needed for healthy growth and development. As a pediatric dietitian, one question I often get asked about is the presence of nitrates in baby foods. This blog post will explore the science behind nitrates, addressing common concerns and providing evidence-based information to help parents make informed dietary choices for their children.
What are Nitrates?
Nitrates are molecules made of nitrogen and oxygen, found naturally in air, soil, water, and some foods. There are also added nitrates that can be used in fertilizer or used as a preservative. Nitrates can be extremely helpful for plant growth and food longevity – therefore they are used quite widely in agriculture and food systems.
Since added nitrates are often placed in fertilizer for soil, they also can be absorbed by vegetables that grow in the ground, such as carrots, green beans, spinach, squash, lettuce, or beets. These foods tend to be naturally higher in nitrates when compared to other foods.
So let’s regroup: while nitrates are naturally present in many foods, they can also be added to soil which can contaminate surrounding foods, or be used as preservatives in processed foods.
Common Sources of Nitrates in Food
- Vegetables: Spinach, carrots, beets, lettuce, and celery.
- Processed Foods: Certain meats, cheese, and packaged goods may contain added nitrates for preservation.
Naturally Occurring Nitrates vs. Added Nitrates
Naturally occurring nitrates in foods such as vegetables are generally considered safe and part of a healthy diet. They are found in plants as they absorb nitrogen from the soil. Leafy green vegetables, beets, and root vegetables are prime examples. These nitrates are accompanied by other beneficial nutrients and antioxidants, which can help mitigate potential concerns.
Added nitrates in processed foods like bacon, hot dogs, and deli meats, can pose health risks if consumed in large quantities. While they serve the purpose of preventing spoilage, they are often added without accompanying nutrients and antioxidants (1). It’s important to distinguish between these sources when evaluating the nitrate content for your kiddo.
Where the Concerns Come From
The primary concern about nitrate consumption is often regarding an increased risk of cancer (2), and methemoglobinemia in infants (3).
It’s helpful to note that the increased risk of cancer from nitrates, due to the formation of nitrosamines, may occur when exposure exceeds acceptable levels over an extended period of time (5).
The same goes for methemoglobinemia which often is due to contaminated well water and is rare in developed countries with safe water supplies. The American Academy of Pediatrics created guidelines (4) on having water safely tested regularly, while also breaking down what to be concerned about. They state “ A substantial number of private wells contain levels of nitrates that are too high… In infants, nitrates can lead to a dangerous condition called methemoglobinemia…If your well water contains a level above 10 mg/L, it should not be used in infant formula or food. Instead, use purchased water, public water supplies or water from deeper wells with minimal nitrate levels” (4).
Generally, information about nitrates is often presented in a way that creates unnecessary fear. It’s crucial to base dietary decisions on accurate and comprehensive information. Let’s talk about guidelines!
Guidelines and Recommendations
The American Academy of Pediatrics (AAP) has provided specific guidance on nitrates, particularly related to infant health. While there isn’t an overarching, comprehensive guideline specifically addressing nitrate intake for older children, the AAP’s general recommendations on nutrition and food safety are applicable.
They state “It is recommended that foods with naturally occurring nitrates (e.g., green beans, carrots, spinach, squash, beets) should be avoided before three months of age. A target concentration of nitrates for food of less than 100 ppm is desirable for infants, and some commercially prepared infant food vegetables are monitored voluntarily by manufacturers for nitrate content” (5).
This advice can be easily followed by adhering to the current guidelines of waiting to introduce complementary feeding until six months of age which is encouraged by all top health organizations. For more information on why I recommend 6 months as the age to start solids, check out my blog post here! By waiting until around the six-month of age, we can avoid any potential concerns with nitrate intake.
The Takeaway:
The guidelines set forth by the American Academy of Pediatrics state that you should avoid foods high in nitrates before three months of age. However, we don’t recommend any solids at that age regardless. This is why it is so important to thoroughly understand the guidelines that are set!
For older children, specific nitrate limits are not outlined. The AAP does strongly advocate for a diet rich in fruits, vegetables, and whole grains. This diverse approach to nutrition ensures a balanced intake of various nutrients, including nitrates.
It’s crucial to remember that the AAP’s primary focus on nitrates is related to infant health. For older children, a balanced diet with a variety of foods is generally considered the best approach to optimizing nutrient intake.
Practical Tips for Caregivers
Variety is Key: A diet that is rich in variety and is diverse will be essential for baby’s development. By emphasizing a diverse diet, this removes a lot of concerns regarding excess nitrate consumption.
Limit Processed Meats: While occasional consumption is unlikely to pose significant risks, excessive intake of processed meats high in added nitrates should be limited.
Focus on Overall Diet: Rather than obsessing over specific nitrate levels, prioritize a balanced diet that supports overall health and growth.
Read Labels: When purchasing foods, check the label! There is no universal guideline on labeling, so look out for the words “sodium nitrite” or “potassium nitrate” on the label for added nitrates. If cured with a natural source, you will see the words “celery powder” or other similar vegetable ingredients on the label instead. Both sources of nitrates (natural source and added) should be limited in processed foods when possible.
Balanced Diet: Rotate different types of vegetables to minimize nitrate exposure.
Safe Food Preparation Methods
Thorough Washing: Wash all fruits and vegetables thoroughly under running water to remove potential contaminants.
Cooking Methods: Boiling and steaming your foods can help remove excess nitrates!
Avoid High Heat: Excessive heat can lead to the formation of harmful compounds even though it can reduce nitrates, so avoid charring or burning vegetables. Grab our grilling out with baby guide here for more info on this!
Peeling: For vegetables with edible peels, peeling can reduce nitrate content, as a portion is concentrated in the skin.
While understanding nitrates in baby food can be a confusing topic, I hope this article has equipped you with the information you need to ensure adequate nutrition intake and keep your baby healthy. Always consult with a pediatric dietitian or healthcare provider for personalized advice!
Citations:
1- Hord, N. G., Tang, Y., & Bryan, N. S. (2009). Food sources of nitrates and nitrites: the physiologic context for potential health benefits. The American journal of clinical nutrition, 90(1), 1–10. https://doi.org/10.3945/ajcn.2008.27131
2- Chazelas, E., Pierre, F., Druesne-Pecollo, N., Esseddik, Y., Szabo de Edelenyi, F., Agaesse, C., De Sa, A., Lutchia, R., Gigandet, S., Srour, B., Debras, C., Huybrechts, I., Julia, C., Kesse-Guyot, E., Allès, B., Galan, P., Hercberg, S., Deschasaux-Tanguy, M., & Touvier, M. (2022). Nitrites and nitrates from food additives and natural sources and cancer risk: results from the NutriNet-Santé cohort. International journal of epidemiology, 51(4), 1106–1119. https://doi.org/10.1093/ije/dyac046
3- Fossen Johnson S. (2019). Methemoglobinemia: Infants at risk. Current problems in pediatric and adolescent health care, 49(3), 57–67. https://doi.org/10.1016/j.cppeds.2019.03.002
4- https://www.healthychildren.org/English/safety-prevention/all-around/Pages/Where-We-Stand-Testing-of-Well-Water.aspx
5- https://www.fda.gov/consumers/consumer-updates/what-know-and-do-about-possible-nitrosamines-your-medication#:~:text=These%20chemicals%20are%20scientifically%20called,over%20long%20periods%20of%20time.
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Cinthia Scott is a Registered Dietitian (RD) and International Board Certified Lactation Consultant (IBCLC) with over 7 years experience in the field of dietetics. Cinthia focuses on ensuring optimal nutrition in the first 1000 days of life to ensure optimal growth and development as well as set the stage for long-term health. Cindy is an author, starting solids expert, and advocate for caregivers receiving evidence based education and support surrounding breastfeeding and starting solids.
Cinthia is co-author of the 101beforeone Starting Solids Book, “101beforeone -baby-led feeding cookbook,” and is the founder and owner of The Baby Dietitian LLC which is her private practice built to provide virtual 1:1 services for caregivers surrounding infant nutrition, toddler nutrition, and breastfeeding support. Cinthia is also the creator of the Starting Solids 101 Program which provides caregivers 1:1 support from a Pediatric Dietitian on how to provide optimal nutrition from the start and create healthy eating habits that will last their whole lifetime. To work with Cinthia, you can access her services here.
Cinthia provides tons of free information for parents on her social media accounts as well.
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