Fat – a small amount of fat is good for you. We all need to eat a small amount of fat for a healthy and balanced diet. The right amount of fat helps our bodies to stay warm, have energy, make hormones, have essential fatty acids, and absorb Vitamins A, D and E. When we eat more fat than our bodies need, the excess from our food is turned into body fat. We need some body fat to function correctly and be physically active. But too much bad (saturated) fat in your diet can increase your risk of developing heart and circulatory diseases. There are lots of things you can do to eat less bad fats. Replacing some of them with healthy (unsaturated) fats will keep your heart healthy and manage your weight.

 

          Monounsaturated Fat – these are healthy fats when consumed in small amounts. They are designated by having one double bond in their
          carbon chain. They can help to maintain healthy cholesterol levels. Cholesterol is a fatty substance in your blood. Sources include peanut
          butter, almonds, cashews, hazelnuts, peanuts, pistachios, rapeseed oil, olive oil, olives, and avocados.

 

          Polyunsaturated Fat – these are healthy fats when consumed in small amounts. They are designated by having more than one double bond in
          their carbon chain. They supply omega-3 and omega-6. Your body cannot make these essential nutrients on its own. They can also help to
          maintain healthy cholesterol levels. Cholesterol is a fatty substance in your blood. Sources include foods like oily fish such as mackerel and
          salmon, sunflower oil and corn oil, and some seeds and nuts like walnuts, pine nuts, sesame seeds, and sunflower seeds.

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          Saturated Fat – these are unhealthy fats that should have limited intake. They are designated by having zero double bonds in their carbon
          chain. You should try and avoid these fats or swap them out for more healthy fats as they can increase your risk of developing heart and
          circulatory diseases. Sources include processed and fatty meats like sausages, ham, burgers, and bacon, hard cheeses like cheddar, whole
          milk, cream and ice cream, butter, lard ghee, suet, palm oil, and coconut oil.

 

          Trans Fat – these are unhealthy fats that should be avoided. Limit them in your diet as much as possible as they can increase your risk of
          heart attacks, stroke, and type 2 diabetes. Sources include fried foods, cookies, cakes, pies, pastries, and margarine made with
          hydrogenated oil.

 

FDA (Food & Drug Administration) – responsible for protecting public health by ensuring the safety, efficacy, and security of human and veterinary drugs, biological products, and medical devices and ensuring the safety of our nation's food supply, cosmetics, and products emitting radiation. They are also responsible for regulating the manufacturing, marketing, and distribution of tobacco products to protect public health and reduce tobacco use by minors.

 

Fiber – a type of carbohydrate that the body cannot digest. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules; instead, it passes through the body undigested. Some fiber helps keep stool moving in the large intestine. Other types of fiber help a person feel full for longer. That can lower the overall calories consumed and help with weight control. A diet rich in dietary fiber, in general has been linked to lower levels of heart disease. Current dietary guidelines for Americans suggest that people aged two and older get 14 grams of fiber for every 1,000 calories daily. Fruits, vegetables, grains, beans, peas, and lentils are all high in fiber.

 

Fluoride (Fl) – a common mineral that occurs naturally and is released from rocks into the soil, water, and air. Rivers, lakes, and even the ocean naturally contain some fluoride. Most fluoride is absorbed in the gut and stored in bones and teeth. Fluoride can be added to drinking water as a public health measure to reduce cavities, prevent tooth decay, and support strong bones. There is no Recommended Dietary Allowance for fluoride as nutritional requirements have yet to be established. However, the amount assumed to ensure adequate nutrition has been set for adults 19+ years at 4 mg daily for men and 3 mg for women.

 

Folic Acid (Vitamin B9) – is crucial for proper brain function and is essential in mental and emotional health. It aids in producing DNA and RNA, the body's genetic material, and is especially important when cells and tissues are growing rapidly, such as in infancy, adolescence, and pregnancy. For many years, it has been added to cold cereals, flour, breads, pasta, bakery items, cookies, and crackers, as required by federal law. Foods naturally high in folic acid include leafy vegetables, okra, asparagus, certain fruits, beans, yeast, mushrooms, animal liver and kidney, orange juice, and tomato juice. A folic acid deficiency is characterized by extreme tiredness, lack of energy, tingling, and numbness, sore and red tongue, mouth ulcers, muscle weakness, vision problems, and psychological issues ranging from anxiety and confusion to dementia. The RDA in adults is 400 mcg DFE daily.

 

Food and Nutrition Board – a division of the National Academies of Sciences, Engineering, and Medicine, they study the issues of national and global importance on the safety and adequacy of the U.S. food supply; establish principles and guidelines for good nutrition; and provide authoritative judgment on the relationships among food intake, nutrition, and health maintenance and disease prevention.

 

Frankincense – a hardened gum-like material (resin) that comes from the trunk of the Boswellia tree. People use its oil on the skin and in aromatherapy. It works as an expectorant to clear the nasal passageway, relieve congestion, and encourage easy breathing. Its sweet, woody aroma is soothing and enhances mood by diminishing feelings of stress and anxiety while improving concentration and memory. However, these claims have yet to be validated by the FDA. It is commonly fragrant in soaps, lotions, and perfumes.

 

Fructooligosaccharides – are composed of short fructose chains and are used primarily as a low-calorie, alternative sweetener. They are a type of carbohydrate called oligosaccharides. They are also a good source of soluble dietary fiber. They occur naturally in many plants, including blue agave, yacon root, garlic, onion, leeks, chicory root, Jerusalem artichokes, asparagus, and bananas. They are non-digestible, so they do not affect blood sugar levels. Because they are not digestible, they travel intact through the small intestine to the colon (large intestine), where they support the growth of healthy bacteria in the digestive tract. Overconsumption can cause gas, bloating, stomach cramps, and diarrhea.

 

Fructose – sometimes called the "fruit" sugar- is found naturally in fruits, fruit juices, vegetables, and honey. It is also an essential component in table sugar (sucrose), and high-fructose corn syrup is used to sweeten many processed foods and beverages. It is 1.5 times sweeter than sugar and has a low glycemic index. The liver is the only organ that can metabolize fructose in significant amounts. When people eat a diet high in calories and fructose, the liver gets overloaded and starts turning the fructose into fat. As a result, many scientists believe that excess fructose consumption may be a key driver of many of the most severe diseases of today, including obesity, type 2 diabetes, heart disease, and even cancer. See the definition for "sweeteners" for further information and comparison to other options.

 

Fruit Puree – a fruit that has been cooked, ground, pressed, blended, or sieved until it reaches the consistency of a creamy paste or liquid. The processing often concentrates on the flavor intensity and sugar content. They are often mixed with water to flavor ready-to-drink beverages naturally.

 

Fulvic Acid – a chemical compound formed when microorganisms in soil break down plant material over long periods. In some cases, this process can take centuries. You can find fulvic acid in clay, sand, mountain rocks, and mud, which can have different properties depending on where you source it. Research indicates that it could be helpful with ulcers, allergies, eczema, anxiety, memory recall, immune systems, and gastrointestinal functions. However, these claims have yet to be validated by the FDA.

 

Functional Beverage – a drink that contains ingredients or a set of ingredients designed to perform specific tasks in addition to the inherent properties of satisfying your thirst. The spectrum of benefits might include restoring electrolytes/hydration, providing short-term or sustained energy, aiding in recovery from exercise or strenuous activity, boosting immunity, vitamin deficiencies, improving focus and cognitive health, supporting digestive health, as a relaxation or sleep aid, for weight management, to promote joint and bone health, for skin and hair support, recovery from the excessive consumption of alcohol, and more.

 

Functional Ingredient – components in a functional beverage that drive the desired outcome. For example, the beverage could include caffeine to provide energy.

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