Nitrates are a confusing group of compounds... they can have some amazing health benefits
during pregnancy, such as improving blood flow to your placenta, but they also carry
some serious health risks, such as increasing the risk of cancer.
In this episode of Nourish, we're going to take a closer look at the impact of nitrates
during pregnancy so that you know which to consume and which to avoid.
Stay tuned!
Hello!
My name is Melanie McGrice and I'm a pre and postnatal dietitian.
I help couples give their baby's the best start possible with the power of good food.
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in the description box below this video.
Nitrates and nitrites are compounds made from nitrogen and oxygen.
They occur naturally in plant foods as part of the nitrogen cycle between air, land and
water environments.
Most of our dietary exposure to nitrates and nitrites is through fruit and vegetables.
Nitrates and nitrites have also been used as food additives in cured meats and some
cheeses for many years, primarily to prevent the growth of harmful bacteria.
Adding nitrites or nitrates improves the microbiological safety of these foods and extends their safe
shelf life.
As I mentioned earlier, nitrates and nitrites can be both beneficial and harmful, so let's
look at each.
Firstly, what are the risks?
Nitrates and nitrites can become hazardous if they form nitrosamines.
Nitrosamines can form if you cook nitrates or nitrites with amino acids from proteins
at high heat.
Consequently, the nitrate and nitrites in processed meats such as bacon, ham and salami
are the riskiest sources to eat during pregnancy, as these carcinogens have been found in the
umbilical cords of newborn children.
Secondly, high intakes of nitrates and nitrites have been associated with a condition called
methemoglobinemia.
Methemoglobinemia is a blood disorder whereby too little oxygen is delivered to your baby's cells.
It most commonly occurs in baby's who have been exposed to water contaminated by nitrogen-rich fertilizers.
High intakes of nitrates have also been linked to an increased risk of thyroid disorders
which are of particular concern during pregnancy as they can increase the risk of having a
premature birth, miscarriage or stillbirth.
Population studies also show a relationship between high nitrate intakes and increased
rates of neural tube defects and birth defects.
Now, what about the benefits?
For the average mumma, around 80% of her nitrate intake comes from vegetables.
Nitrates are also found in fruit, as both fruit and veg absorb nitrogen from the soil
they are planted in.
Now, we know that fruit and vegies have MANY health benefits, so you may question the role
of nitrates.
Researchers have questioned this role too.
And, it seems that nitrates play an additional role to other nutritious compounds in fruits
and vegetables.
In 1998, three US scientists received the Nobel prize for their discoveries around the
role of nitric oxide in the cardiovascular system.
We now know it dilates blood vessels, lowers blood pressure and is part of the body's armoury
against infections.
More recent studies suggest that nitrates from beetroot juice may help to reduce the
risk of high blood pressure and pre-eclampsia during pregnancy.
Additionally, emerging research suggests that dietary nitrates may be beneficial for increasing
fetal growth in growth restricted babies.
This has led to increasing interest in the benefits of nitrate-rich supplements such
as beetroot byproducts due to claims that they increase blood flow to the placenta (which
is the key reason why they may be beneficial for growth-restricted babies).
So, what's the verdict?
Until more research is undertaken, I'd recommend limiting your intake of nitrates from processed meats.
I'd recommend checking that your water supply is not high in nitrates.
I'd recommend eating plenty of nitrate-rich fruits and vegetables, so that you're getting
the benefits of healthy nitrates; and I'd recommend steering clear from nitrate supplements
unless advised by your health care practitioner.
To boost your intake of healthy nitrates and limit your intake of dangerous ones, download
my free pregnancy meal plan from www.melaniemcgrice.com/pregnancy.
Make sure that you've subscribed to my channel, then check out some of my other videos on
nutrition during pregnancy.
See you soon!