What Is Iron?

Highlights The Basics Iron is a mineral that is necessary for our bodies’ growth and development. In particular, our bodies use iron to create certain hormones and to make hemoglobin and myoglobin. Hemoglobin is a protein in red blood cells that carries oxygen from our lungs to the body’s tissues, and myoglobin is a protein that provides oxygen to our muscles. Iron is naturally found in a variety of foods, such as lean meat, seafood, lentils, and spinach. Iron can also be added to food products through the process of fortification and additionally is available as a dietary supplement. The iron in our food has two main forms—heme iron and nonheme iron. Plant-based and iron-fortified foods only contain nonheme iron, whereas animal-derived foods like meat, seafood, and poultry contain both heme and nonheme iron. Iron and Health Inadequate intake of iron does not cause obvious symptoms in the short-term because our bodies use stored iron from our muscles, liver, spleen, and bone marrow. However, when the levels of iron stored in the body become low, this can progress to iron-deficiency anemia (IDA). IDA is characterized by low hemoglobin concentrations, a decreased proportion of red blood cells in blood by volume, and a lower average red blood cell size. Symptoms of IDA include gastrointestinal upset, weakness, and problems with concentration and memory, and people with IDA are less able to fight off infections, to work and exercise efficiently, and to control their body temperature well. The remainder of this section will specifically focus on the role of iron and IDA in pregnant women, infants, and toddlers, as well as people with anemia of chronic disease. Recommended Intakes The National Academies of Sciences, Engineering and Medicine have set dietary reference intakes (DRIs) for iron. These recommended dietary allowances (RDAs) differ by age, gender, […]

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What Is Baby-Led Weaning?

Highlights The basics Weaning is the time when infants transition from breastfeeding or infant formula to solid foods. The process is not immediate, but incremental. It’s an important time in the development of a baby’s food preferences and impacts a baby’s eating behaviors and body weight. Traditional weaning involves introducing solid foods to babies via spoon-feeding. In recent years, an alternative approach to introducing complementary foods has gained popularity: baby-led weaning (BLW). The baby-led method was first coined by Gill Rapley in 2005. It’s a type of weaning that involves a baby being offered solid foods for self-feeding, with no help from an adult. This style of infant feeding is meant to encourage self-regulation and simpler feeding experiences due to the baby eating with the family instead of separately. How does it work? In traditional weaning, babies are spoon-fed purees or mashes and are eventually offered the same foods as the family. With baby-led weaning, parents offer baby-sized pieces of whatever the family is eating from the start. With baby-led weaning, parents oversee what foods to offer as well as when and in what form they will be presented. Babies then choose from the parents’ food offerings and decide how much and how quickly to eat. More simply: Baby-led weaning relies on a baby’s innate ability to respond to cues for hunger and satiety and is thought to promote healthy weight gain. However, some health professionals are concerned that baby-led weaning increases the risk of choking and may not provide adequate nutrients to a growing baby. Let’s look at what the evidence says about this alternative feeding approach and whether it might be something worth trying. What does the evidence say? One systematic review critically examined the current evidence about the baby-led weaning approach and assessed whether or not it […]

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Omega-3 Fatty Acids Fact Sheet

Download the Omega-3 Fatty Acids Fact Sheet here It is well-established that dietary fats are an important part of a healthy and balanced diet. They add flavor and texture to foods and at the same time can be a source of health-promoting, vital nutrients. Of particular interest is a subgroup of dietary fats known as omega-3 fatty acids. These fats gained the attention of researchers in the late 1970s during observational studies of Greenland Inuits. The low occurrence of coronary heart disease (CHD) in Inuits was attributed to their traditional diet, which is rich in marine animals and fish.¹ Other population studies have also shown that cultures with high fish consumption, such as Japan, have similarly low rates of CHD mortality.² Discoveries like these jumpstarted a massive body of research on omega-3 fatty acids and their effects on human health. This fact sheet covers the current state of the science on these important compounds, as well as dietary recommendations and food sources of omega-3 fatty acids. What Are Omega-3 Fatty Acids? Understanding the role of omega-3 fatty acids in human health begins with knowledge of the chemical makeup of fatty acids, which are distinguished based on the number of unsaturated bonds between carbon atoms in the fatty acid chain. Polyunsaturated fatty acids (PUFA) have more than one cis double bond in their carbon chain. Omega-3 fatty acids, including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), are a type of PUFA. These omega-3 fatty acids contain their first double bond on the third carbon molecule from the methyl (or omega) end of the fatty acid’s carbon chain.³ The naming of each fatty acid provides information regarding its chemical structure. As an example, DHA has a structure of 22:6n-3. The first part of the name (22:6) indicates that DHA […]

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What is Zinc?

Highlights The basics Zinc is a mineral that plays a diverse array of roles in human health. It’s a necessary component for much of the activity within our cells, including DNA and protein synthesis. It also supports the body’s immune function, growth, development and wound healing. Because minerals cannot be produced by the body, it is important that zinc is adequately obtained from our diet. Zinc is found in a variety of animal and plant-based foods and can also be found as a stand-alone dietary supplement and as an ingredient in throat lozenges intended to reduce symptoms of the common cold. Although deficiency is relatively rare in developed countries, certain populations are at risk for not consuming enough zinc, which can manifest as stunted growth in children and adolescents, fertility issues, diarrhea, skin irritability, increased risk for infectious diseases and slow wound recovery. Several groups are at risk for deficiency, including people who are malnourished or have difficulty absorbing nutrients from the gastrointestinal tract (such as people with inflammatory bowel disease or celiac disease), pregnant and breastfeeding women, vegetarians and vegans, and people who abuse alcohol. Zinc supplementation has also been associated with reducing the duration of the common cold, although these effects can vary from person to person and an optimal dose of zinc has not been determined. Zinc and health Zinc is crucial for the proper functioning of many body systems and cellular processes, including: Recommended intakes Our bodies cannot make or store zinc, so it is critical that we get it from our food on a consistent basis. The National Academies of Sciences, Engineering and Medicine have set dietary reference intakes (DRIs) for zinc, and these recommended dietary allowances (RDAs) differ by age, sex and life stage. Teenage and adult men generally have higher zinc requirements as […]

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What is Vitamin C?

Highlights The Basics Vitamin C is a water-soluble vitamin found in many foods and beverages, particularly fruits and vegetables and their juices. It is also a commonly consumed dietary supplement. Because of its water-soluble nature, vitamin C is not stored well in the body—therefore, we need to consume it on a regular basis. Vitamin C plays an important role in immune health and wound healing and is part of the formation of many hormones and chemical messengers used by the nervous system. It is a powerful antioxidant, working to help prevent cell damage that may lead to the development of certain cancers, cardiovascular disease and other health conditions. Vitamin C is also required for collagen synthesis, an important process that helps maintain our bone, skin, muscle and ligament structure. It has been proposed that taking large doses of vitamin C may help to prevent or treat certain health conditions (see “Vitamin C and Health”, below). However, there is little evidence to suggest a benefit of vitamin C supplementation for these conditions. One reason for this may be that as the amount of vitamin C we consume increases, we tend to absorb less of it, which moderates the amount of the nutrient circulating in our bodies. That is, our bodies absorb vitamin C more efficiently in the amounts found in fruits and vegetables than in the larger doses found in dietary supplements. Vitamin C and Health Because of its antioxidant functions and role in immune health, vitamin C has been explored as a treatment or preventive measure for many health conditions – notably, cancer, cardiovascular disease, vision-related diseases like macular degeneration and the common cold. 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) […]

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Most Americans have Eaten Plant-Based Meat Alternatives Over the Past Year, According to New IFIC Survey

(Washington, D.C.)— Chances are you’ve either tried – or know someone that’s tried – a plant-based meat alternative. And perhaps because of COVID-19, most Americans report consuming them at home.   A survey by the International Food Information Council (IFIC) is adding a new perspective to the plant-based boom—including how often we’re consuming these foods and why, and what shapes our knowledge and perceptions of them.  The Popularity of Plant-Based Meat is Growing  Among those who have at least some role in food shopping and food decision-making, plant-based meat alternatives are already proving remarkably popular. According to findings from the “Consumption Trends, Preferred Names and Perceptions of Plant-Based Meat Alternatives” survey about two-thirds (65%) of Americans reported eating “products that attempt to mimic the flavor and texture of animal protein but are made with only plant products” in the past year—with 20% consuming them at least weekly and another 22% consuming them daily. Another 12% said they had not consumed plant-based meat alternatives over the past year but would like to try them in the future.  The results suggest growing momentum from findings in previous IFIC surveys—including the 2021 Food and Health Survey, which found that 24% of adults were consuming more protein from plant sources in the past year and 19% were eating more plant-based meat alternatives. Similarly, a January 2021 survey found that 28% had tried plant alternatives to animal meat for the first time in the past year.  A Hunger for Healthfulness  In this new research, survey respondents were given a list of reasons they might choose to consume plant-based meat alternatives. Healthfulness led the pack, with 39% ranking it among their top-three reasons, followed by being a source of high-quality protein (34%), liking the taste (33%), environmental/sustainability benefits (23%) and health claims/certifications (23%).  Roughly half of consumers cited the Nutrition Facts label (52%) and the ingredients list (49%) as one of their top two ways to confirm their […]

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Fermented Proteins: Traditional Sources

Americans are becoming more and more interested in fermented foods—a trend that runs parallel with our increasing commitment to put more protein on our plates. But what happens when you combine these two food categories to create fermented proteins? In short, the result is buzzworthy and ripe for innovation. In this article, we’ll talk about “traditional” fermented proteins, which cover products that have been part of our food supply for a long time and may be more familiar to us. What is fermentation? In a nutshell, fermented foods are produced by the actions of microbes. The different flavors, textures, and appearances of fermented foods are determined by certain species of bacteria, yeast, and mold. Scientifically speaking, fermentation is an anaerobic process, meaning that it occurs without oxygen. During fermentation, bacteria or yeast convert the sugars in a food to other compounds, typically resulting in the production of alcohol or organic acids. The specific compounds produced by these microbes result in the fermented foods that we’re familiar with today—for example, microbes that convert sugars to alcohol are used to produce beer and wine, while the microbes that make lactic acids give foods like yogurt and sour cream their signature tangy flavor. How does fermentation work for protein? Many long-established fermented proteins originate from dairy and soy foods, so let’s focus on these two sources. Dairy Three common fermented dairy products are cheese, yogurt, and kefir. The process of cheesemaking begins with the pasteurization of milk, which kills potentially harmful bacteria. Then, bacterial cultures (the good kind!) or yeasts are introduced to ferment the lactose in milk, creating lactic acid. The type of bacteria used in the fermentation process is one reason for the differences in flavor and texture of cheese varieties. Next, rennet (an animal-sourced, enzyme-based ingredient) is added to coagulate the milk, which separates it into curds (the solids that will […]

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Fermented Protein Series, Part 1: Traditional Sources

Americans are becoming more and more interested in fermented foods—a trend that runs parallel with our increasing commitment to put more protein on our plates. But what happens when you combine these two food categories to create fermented proteins? In short, the result is buzzworthy and ripe for innovation. For the first installment in IFIC’s two-part series on fermented proteins, let’s learn about “traditional” fermented proteins, which cover products that have been part of our food supply for a long time and may be more familiar to us. In the second article of this series, we’ll talk about recent innovations in the field and provide some examples of newly created fermented protein offerings. What is fermentation? In a nutshell, fermented foods are produced by the actions of microbes. The different flavors, textures, and appearances of fermented foods are determined by certain species of bacteria, yeast, and mold. Scientifically speaking, fermentation is an anaerobic process, meaning that it occurs without oxygen. During fermentation, bacteria or yeast convert the sugars in a food to other compounds, typically resulting in the production of alcohol or organic acids. The specific compounds produced by these microbes result in the fermented foods that we’re familiar with today—for example, microbes that convert sugars to alcohol are used to produce beer and wine, while the microbes that make lactic acids give foods like yogurt and sour cream their signature tangy flavor. How does fermentation work for protein? Many long-established fermented proteins originate from dairy and soy foods, so let’s focus on these two sources. Dairy Three common fermented dairy products are cheese, yogurt, and kefir. The process of cheesemaking begins with the pasteurization of milk, which kills potentially harmful bacteria. Then, bacterial cultures (the good kind!) or yeasts are introduced to ferment the lactose in milk, creating lactic […]

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