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Q: What are natural flavorings, and how are they different from artificial flavorings?

A: Natural flavorings are compounds from plants, animals, or minerals, including herbs and essential oils. Artificial flavorings are synthetic compounds that are combined to provide a desired flavor, often mimicking flavors found in nature. Flavorings have no calories or nutrients.

"Natural" can be misleading, since natural flavorings seldom come straight from nature, but are extracted and processed in labs. Moreover, there may be little or no difference between a natural and an artificial flavoring, since they often contain the same key chemicals. For example, the chemical in bananas that gives it its recognizable taste, amyl acetate, can either be distilled from bananas (called "banana flavor" or "natural banana flavor") or manufactured using vinegar, alcohol, and an acid ("artificial banana flavor"). Either way, you’re tasting the same basic compound.

In addition, naturally flavored foods may get much of their flavor from unnamed sources. For instance, foods listing "natural strawberry flavor" often also contain "other natural flavors" that help impart or amplify the perceived strawberry taste. In fact, strawberry yogurt that simply says "naturally flavored" may contain nothing from strawberries at all, but rather a combination of natural compounds that taste like strawberry.

Why use artificial flavorings? For one thing, it’s easier and cheaper to make something in the lab. This also saves plants—sometimes scarce plants—from destruction. In addition, artificial flavors have a longer shelf life. And contrary to popular belief, natural flavorings are no safer than artificial ones; some people may be even more likely to be allergic to them.

Unless the source of natural flavorings is a major allergen, such as peanuts, shellfish, or milk, food labels do not have to list the specific ingredients in a flavoring or the source, only whether it is natural or artificial.

Q: I’ve seen nutritional supplements with omega-3s marketed for dry eyes. Do they work?

A: Supplement makers are basing their claims more on theory than on solid evidence. Dry eyes can be due to several factors, including age, dry climate, prolonged computer use, and Sjögren’s Syndrome (an autoimmune disease). TheraTears is an omega-3 supplement made with a blend of flaxseed and fish oil. According to its website, it "works from the inside" to "support healthy tear production," among other claims. Another supplement with omega-3s for dry eyes is MaxiTears Dry Eye Formula.

There are several possible connections between omega-3 fats and dry eyes. Inflammation is thought to play a role in dry eye syndrome, and omega-3s have anti-inflammatory effects. Some researchers think that omega-3s may also promote production of an oily substance that helps prevent evaporation of the tear film.

Studies on omega-3s as a treatment are limited. Data from the large Women’s Health Study show that women with a higher intake of omega-3s were less likely to have dry eye syndrome. And a study in 2008 from Northwestern University found that omega-3 supplements (made from flaxseed oil), taken for more than a year, improved dry eye symptoms caused by blepharitis (eyelid inflammation).

If you have dry eyes, you can try an omega-3 supplement to see if it helps—or simply eat more fish. It’s not known what formula or dose would be most effective. And there’s nothing magical about supplements sold specifically for dry eyes—though they cost more than a simple generic omega-3 product. A better reason to consume more omega-3s, particularly from fish, is for heart health.

Q: I’m trying to avoid white sugar. Is molasses a better choice?

A: It’s basically just sugar. As far as nutrition goes, the various types of molasses differ only slightly from refined white sugar. Traditionally, molasses is the syrup left over when cane or beet sugar is made into table sugar. But premium molasses today is made by blending molasses with a sugar solution, which ensures uniform quality.

There are three kinds of molasses: light, medium, and blackstrap. Blackstrap molasses is the only form with any nutritional pluses, notably iron, calcium, and potassium. The most concentrated and caramelized type, blackstrap molasses is strong, dark, and bitter—it can hardly be called a sweetener. Many people find it unpalatable; some recipes call for it as a flavoring ingredient.

Since molasses is eaten in such small amounts, any extra nutrients don’t add up to much. Thus there’s no reason to think that molasses is "healthier" than regular sugar.

Q: What’s the difference between apple juice and apple cider? Is unpasteurized cider or apple juice safe?

A: Unless the cider is fermented (alcoholic), there’s no official difference between cider and juice. The juice is usually filtered and hence clear, while cider may contain apple solids and may be darker. But the labels are interchangeable in practice.

Almost all juices and ciders today are pasteurized (or otherwise treated to kill bacteria), but some upscale "natural" juices sold in health-food stores and markets are not—these are found in the refrigerated section. Unpasteurized juices are supposed to bear a warning label, but ask if you aren’t sure about a product. Some people find that pasteurization changes the flavor, but it does not diminish nutrients. Apple juice and cider are not very nutritious, anyway, though they are good sources of healthful compounds called polyphenols, especially if cloudy when fresh.

Contaminated unpasteurized juice or cider occasionally causes outbreaks of illness, notably from E. coli. Unpasteurized organic products are equally susceptible to contamination. Buy only pasteurized apple and other fruit juices or cider, especially if you’re serving them to young children, the elderly, or those with weakened immune systems.

UC Berkeley Wellness Letter, May 2010