Label Lingo: Do Super Foods Have Super Powers?

  
 

Headlines abound with the latest news on how food can protect health and prevent disease. Do these “Super Foods” really have special powers?

 

All foods have functional properties which basically mean that they provide something that the body needs. Many of these properties are naturally occurring. For example, meat contains protein and iron needed by muscle and blood; and even water provides hydration to make everything work well. Science is discovering more of these naturally occurring functional properties every day. For decades, tomatoes have been known to be a good source of vitamin C, yet only recently have the functional benefits of lycopene, which makes tomatoes red, been discovered to help prevent cancer.

 

Other components with functional properties are added to foods and beverages. Most of these are vitamins and minerals, such as breakfast cereal fortified with B vitamins and iron, orange juice with added calcium, or vitamin C added to fruit juice. These usually help us obtain the nutrients we need without adding extra calories. Scientific research is continuing to discover functional properties of food components, and these are being added to foods and beverages. One of the most common examples is yogurt with live active cultures, which can help regulate the digestive tract Another example is plant sterols added to margarine to help lower cholesterol. The term “functional food” is emerging to describe those foods and beverages where by adding or removing components or changing the bioavailability of a naturally occurring component, a benefit beyond normal nutrition is achieved; some would call these Super Foods. Beverages, especially, are seeing explosive growth in this area. Many of these beverages, however, don’t have any proven functional benefits. Flavored waters, for example, even with added vitamins or minerals, are more trend than actual health benefit.

 

Some of the hottest functional ingredients being added to foods and beverages:

 

Fiber - Very few Americans get their daily requirement for fiber, so more products are appearing to help us meet those guidelines easily. Foods that may naturally have some fiber, such as bread and cereals, are being fortified with more and different types of fiber. But what is really new is fiber appearing in foods and beverages where you wouldn’t normally think to find them -- yogurt, smoothies, juice and even flavoring crystals.

 

Probiotics (“live active cultures”) - Digestive health is a new hot topic. Key factors for good digestive health include fiber and “good” bacteria in the lower intestines. Probiotics deliver those “good” bacteria. In addition to yogurt, probiotics are being added to cereals, cereal bars, milk-based beverages and more. Since probiotics have to remain alive to do their job in the body, adding probiotics can be a particular challenge for food companies.

 

Omega 3s - These good fats, essentially the same things that are found in fish oil, are needed for good health, but are in short dietary supply in the typical American diet. Technological advances have now made it possible for omega 3s to be stable in a variety of foods and beverages. Cereals, milk, and energy bars are just of few of the food categories with added omega 3s.

 

Can we believe then what we hear about all these super powers? Health claims on food and beverage labels are regulated by the Food and Drug Administration (FDA), and must meet standards for scientific substantiation. So if a product label claims “excellent source of fiber,” it is legally bound to meet standards. Claims in advertising and marketing do not have such strict regulations, so there is more opportunity for positioning around perceptions of benefits. Well known food brands and reputable companies employ dietitians and nutrition scientists to help communicate the science accurately. But a general common sense rule is, if it sounds too good to be true, it probably isn’t true.

 

It is also important to keep a close eye on dietary supplements -- nutrients in pill form; they are not as well regulated as foods and beverages. A daily multivitamin/mineral supplement can supplement your diet, but it is not a substitute for good eating habits.

 

Because our lifestyle today is very different from that of our early ancestors, we will need to adapt what we eat and how we eat to obtain and maintain optimal health. This will likely mean including functional foods. Incorporating Super Foods into a balanced eating style may let their special powers work best for you and your family.