Food label lessons

What the health claims are

FDA-Approved Health claim

Other clarifications

Folic acid

» “0.8 mg folic acid in a dietary supplement is more effective in reducing the risk of neural tube defects than a lower amount in foods in common form.”

» According to public health authorities, 0.4 mg of folic acid per day is just as effective—and the amount can come from a combination of fortified foods and supplements.

Nuts

» “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.”

» The claim is restricted to almonds, hazelnuts, peanuts, pecans, some pine nuts, pistachio nuts, and walnuts, even though other nuts may have health benefits.

Olive oil

» “Limited and not conclusive evidence suggests that eating about 2 tablespoons (23 grams) of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.”

» Use olive oil instead of butter or oils high in saturated fat. However, don’t increase your overall fat or caloric intake.

Omega-3 fatty acids

» Foods: “Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.”
» Supplements: “Consumption of omega-3 fatty acids may reduce the risk of coronary heart disease. Although there is scientific evidence supporting this claim, the evidence is not conclusive.”

» The health claim for foods containing omega-3 fatty acids came later than that for omega-3 supplements. As a safety precaution, the FDA recommends that people take in no more than 3 grams per day of EPA and DHA, with no more than 2 grams per day from a dietary supplement containing the fatty acids. The FDA encourages manufacturers to limit the products that bear the qualified claim to those that have 1 gram or less of EPA and DHA. Supplements exceeding that amount must have a disclosure statement.

Selenium

» “Some scientific evidence suggests that consumption of selenium may reduce the risk of certain forms of cancer.”

» Supplements must have 20 percent or more of the Daily Value (14 mcg for selenium) to carry the health claim.

Soy-derived phosphatidylserine

» “Consumption of phosphatidylserine may reduce the risk of dementia in the elderly.”

» The FDA does not mandate a specific level for phosphatidylserine.

Vitamin B6, B12, and folic acid

» “As part of a well-balanced diet that is low in saturated fat and cholesterol, folic acid, vitamin B6, and vitamin B12 may reduce the risk of vascular disease.”

» Go ahead and choose a multivitamin that has all three, but the FDA’s safe upper limit for folic acid is 1,000 mcg.

Vitamin E or vitamin C

» “Scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer.”

» The FDA recommends taking a dietary supplement with no more than 2,000 mg of vitamin C and 1,000 mg of vitamin E daily.

Walnuts

» “Supportive but not conclusive research shows that eating 1.5 ounces per day of walnuts, as part of a low-saturated-fat and low-cholesterol diet and not resulting in increased caloric intake, may reduce the risk of coronary heart disease.”

» Enjoy a handful, but be aware of overindulging given walnuts’ high fat and calorie content.