What is Choline?

Highlights Choline is an essential nutrient involved in brain and nervous system function, cell membrane support, making DNA, fat transport and metabolism. The Food and Nutrition Board of the National Academy of Medicine has established Adequate Intakes and Tolerable Upper Intake Levels for choline, which vary depending on sex and age. Animal-based foods are rich in choline. Cruciferous vegetables, legumes and the emulsifier lecithin also provide choline. Although choline deficiency is rare, most people do not consume the recommended amounts. Pregnant and breastfeeding women have particularly high choline needs and many do not get enough. THE BASICS OF CHOLINE Choline (pronounced KOH-leen) is an essential nutrient needed for brain and nervous system function and regulation of mood and memory. It’s also critical for supporting the membranes that hold our body’s cells together, is a key player in fat transport and metabolism, and is involved in synthesis of DNA. Although choline plays a vital role in many aspects of our health, it’s less well-known than many other essential nutrients. For most people, choline intake is lower than recommended. Unlike many other nutrients, humans can produce some choline, mostly in the form of phosphatidylcholine (foss-fa-TIE-dull-KOH-leen) in the liver. However, the amount that our bodies can make isn’t enough to meet our daily needs, so getting choline from food is important. CHOLINE AND HEALTH Choline’s importance begins before birth and extends through the lifespan. Some of its important roles in human health include: Early brain development. Maternal nutrition is critical for proper growth and development of children, both during pregnancy and while breastfeeding. When pregnant women consume choline, it is passed on to the developing baby through their interconnected bloodstreams, and it’s also passed to infants through breast milk. An increasing amount of research supports that exposure to choline during development and after […]

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Beans and Biotech: Why Soybeans Are the Stars of Genetically Modified Foods

GMOs (genetically modified organisms) continue to be a hot topic in the food space, and soybeans are a particularly large part of that conversation since they make up a significant portion of GMOs grown in the United States. As people seek to know more about where their food comes from, what it contains, and how it was farmed, it’s essential to understand what it means for a food to be genetically modified. Soybeans are a great way to define and illustrate genetic modification, which is sometimes called bioengineering, because they are versatile crops, are frequently used in processed foods, and are a large player in the plant-based movement—a continued focus of consumers in the new year. Genetic modification can help farmers and consumers Consumers sometimes attribute GMO foods to a lack of sustainability and safety, but these foods represent the exact opposite. GMOs have been highly researched and analyzed for safety and are deemed safe for consumption in the U.S. Scientific evidence shows they do not have any adverse effects when eaten. In addition, GMO crops are beneficial in farming practices, as they can help increase crop yields and reduce pesticide use. Farmers choose to use GMOs as time- and labor-savers on their end; in addition, there are both economic and environmental benefits to using GMO crops. How does bioengineering work? Bioengineering can be done in a few different ways, but the basic idea is that the DNA (the genetic code of an organism) of the targeted crop is changed slightly. In most cases, GMO foods are engineered to have new genes added that can give the crops specific traits, such as resistance to herbicides and/or pests. Soybeans in particular are typically modified through this method. Inserting specific genes into soybeans improves the plant by making it stronger and more […]

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Vitamin D and Calcium: A Winning Combo

You have probably heard that calcium plays a key role in keeping your bones strong. But did you know that in order to maximize your calcium absorption and function you also need vitamin D? Yup, it’s true! Most of the calcium you eat in food is in its inactive form and needs to be converted to an active form for calcium to actually do its “thang.” That’s where vitamin D comes in. Vitamin D helps convert calcium into its active form. While vitamin D is the most common name of this particular vitamin, it can also be listed as calcifediol, cholecalciferol, ergocalciferol, vitamin D2, and vitamin D3. Regardless if it’s ergocalciferol or calcifediol, it’s still vitamin D. Do these micronutrients have any other health benefits? In addition to playing key roles in bone health, vitamin D has been shown to support a healthy digestive system, as well as to promote basic metabolic functions in the body. Calcium also has other health benefits beyond supporting bone health. An important mineral for oral health, calcium promotes tooth and gum health. Additionally, calcium is key for proper nerve signaling and muscle function. How much calcium should I aim for, and what foods should I focus on? Foods rich in calcium can be found in vegetables such as broccoli and kale; fortified foods such as breakfast cereals, juices, and soy foods; and dairy foods such as cheese, milk, and yogurt. To help you better understand how much calcium you should be getting and how much of it is in certain foods, see the tables below. Calcium recommendations (based on age and/or lifestyle) mg/day Source: Food and Nutrition Board, Institute of Medicine, National Academy of Sciences, 2010. Infants 0 to 6 months 200 Infants 6 to 12 months 260 1 to 3 years old 700 4 to 8 […]

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What is Responsive Feeding?

Did you know we are born with the ability to self-regulate our hunger and fullness cues, which tell us how often and how much to eat? Unfortunately, as we age external cues – think “clean your plate” rules, media influences, social pressures and misguided comments from our loved ones, can cloud our ability to listen and respond to those natural, internal cues. This reliance on external cues can begin very early in life and lead to an inability to self-regulate our food intake as children and adults. However, one way that parents and caregivers can nurture and support their child’s relationship with food from an early age is through responsive feeding. Responsive feeding is a term used to describe a feeding style that emphasizes recognizing and responding to hunger and fullness cues of an infant or young child. Since infants and young children are not able to feed themselves, responsive feeding requires a parent or caregiver to be aware of their infant or child’s signs of hunger and fullness and respond promptly and with emotional support. Long story short, you provide, the baby decides. Why is Responsive Feeding Important? Responsive feeding is important because infants and children should be encouraged to self-regulate their own food intake. The ability to self -regulate has been associated with less fussiness during mealtimes and the prevention of using food to soothe. Parents are sometimes hesitant to practice responsive feeding because they are concerned about how this may influence their child’s future weight status. They may also be concerned that their infant or young child may be over or undereating, or unsure of what their infant is trying to convey through different facial expressions, head movements or body cues. Nevertheless, when parents or caregivers do not practice responsive feeding, they risk overriding their baby’s internal […]

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What is Calcium?

Highlights The basics of calcium Calcium is the most abundant mineral found in our bodies and performs many vital roles. It is necessary for bone health, cardiovascular and muscle function, and nervous system signaling. Calcium also acts as a coenzyme for many metabolic processes in the body. Calcium is often most closely associated with the skeletal system, as it is critical for developing and maintaining bone structure and function. Ninety-nine percent of all the calcium in our body is stored within our bones, which act as a reservoir for calcium, releasing more of the mineral when it is needed. Only one percent of body calcium is found outside of the skeletal system; this amount is regulated and kept consistent by the body and does not fluctuate with changes in calcium intake. Our bodies are unable to produce calcium on their own, so we need to obtain the additional calcium our bodies need through our diets. Calcium-rich food sources include dairy products, green cruciferous vegetables and fortified foods such as juices and cereals. Calcium is also available as a dietary supplement. Vitamin D plays a significant role in absorbing calcium from the gastrointestinal tract, so it is important to have adequate amounts of both nutrients to support optimal health. Calcium and health Bone Health One of the most important roles of calcium is assisting with bone development, growth, maintenance and overall structure. Peak bone mass is achieved around the age of 30, at which point bone density is gradually lost due to a continued need for stored calcium for body functions. People who do not consume an adequate amount of calcium before they reach their peak bone mass are at a higher risk of later developing osteoporosis—a disease characterized by low bone density and quality—due to smaller calcium reserves. There are […]

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What Is Magnesium?

Highlights The Basics Magnesium is one of the most abundant minerals in the human body, residing predominantly in our bones and soft tissue. It’s also naturally found in foods like seeds, nuts, leafy green vegetables, legumes, brown rice, and milk. Magnesium can be added to other food products through the process of fortification, and is also available in dietary supplement form. Additionally, magnesium is an ingredient in certain medications, such as antacids and laxatives. In the human body, magnesium plays a key role in hundreds of enzymatic reactions that regulate important biological processes, such as influencing muscle and nerve function, stabilizing blood sugar levels, and maintaining blood pressure. Magnesium is also important for the production of metabolic energy, the formation of bone and the synthesis of protein and DNA. Magnesium and Health Magnesium has been explored as a treatment or preventative measure for many health conditions— notably, for hypertension and cardiovascular disease, type 2 diabetes, osteoporosis, and migraines. Overall, while observational studies have demonstrated a lower risk of these conditions in people who consume higher amounts of fruits and vegetables, randomized controlled trials (RCTs) have not demonstrated clear therapeutic benefits specific to magnesium (derived from either foods or supplements), especially in people who are generally healthy and consume a varied diet. In early 2022, the U.S. Food and Drug Administration announced that it would allow a qualified health claim on packaged foods regarding magnesium consumption and the potential for reduced risk of hypertension. These health claims must be appropriately worded to avoid misleading consumers; for example, some suggested language advises that “[c]onsuming diets with adequate magnesium may reduce the risk of high blood pressure (hypertension). However, the FDA has concluded that the evidence is inconsistent and inconclusive.” Recommended Intakes The National Academies of Sciences, Engineering and Medicine have set dietary reference intakes […]

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To Formulate or Not to Formulate? The Lowdown on Infant Feeding

The first year of life is vital for a child’s growth, and proper nutrition is crucial to ensuring that infants have the necessary building blocks to support this period of rapid development. For about the first six months of life, an infant must consume exclusively either human milk or infant formula, with solid foods added to supplement human milk or formula from six months to one year. There are many considerations when deciding which path (or a combination of both) is right for a new parent feeding their baby—read on for the lowdown on different kinds of infant feeding, including important safety considerations surrounding the use of infant formula. Human Milk and Infant Formula: The Basics Human milk is considered the optimal source of nutrition for infants; it provides all of the nutrients needed for a baby’s development for approximately the first six months of life and has been found to have an array of health benefits. Human milk contains bioactive compounds that promote healthful gastrointestinal, immune, and brain development. In addition, research shows a link between human feeding and subsequent decreased risk for chronic diseases like type II diabetes. Additionally, human milk feeding can help foster bonding between a mother and her baby (although fathers, partners, and other caregivers can bond in different ways with alternative feeding methods). The current World Health Organization recommendation is to exclusively feed infants human milk, if the mother is able to do so, for the first six months of life. After the first six months, an infant’s needs for certain nutrients, particularly iron and vitamin D, are difficult to meet through human milk alone, and complementary solid foods are recommended to be introduced between four and six months. The current Dietary Guidelines recommend continuing human-milk feeding until an infant is 12 months or […]

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Genetically Modified Organisms and Our Food Supply

GMO (genetically modified organism) foods are being seen more and more in our food supply and are often cited as the future of our agricultural system. Many GMOs, in fact, are already ingredients in food products that we frequently enjoy. GMO crops are crops that have been safely engineered to have new traits such as increased vitamin availability, drought resistance and pest tolerance. Genetically modified (GM) foods support the food production system by increasing yields, supporting conservation and building sustainability through social, environmental and economic opportunities. Today, let’s take a closer look at the characteristics of the 11 GM foods that have been approved in the U.S. 1. Alfalfa GM alfalfa, a highly nutritious legume used as cattle and dairy feed, was approved by the U.S. Food and Drug Administration (FDA) in 2006. It is the fourth largest U.S. crop (both in acreage and production). GM alfalfa has been altered to (a) be more resistant to herbicides like glyphosate and/or (b) contain less lignin, making the alfalfa easier to digest by cattle. These modifications limit the overgrowth of weeds, increase alfalfa production, and increase the nutritive value of feed for cows. 2. Apples Approved by the FDA in 2015, GM apples first appeared on the U.S. market in 2017. We’ve all heard that “an apple a day keeps the doctor away,” and GM apples have been modified to keep browning away by suppressing the oxidase enzyme. These non-browning apples can reduce food waste in the food system, as bruised apples (which may be perfectly fine to eat) may appear brown and distasteful to consumers. 3. Canola FDA-approved in 1999, the GM canola plant is an oilseed crop whose seeds are used for canola oil (a heart-healthy unsaturated fat), animal feed and biofuel. The canola plant has been modified to increase […]

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