Ever looked at a food’s ingredient list and thought, “What is this?” You’re not alone. With the rise of clean eating and focus on reading ingredients, we’ve become hyper-aware of what’s in our food … and that’s a good thing! But sometimes, an ingredient that sounds like it belongs in a chemistry lab is a powerhouse of nutrition.

The advice that we should avoid ingredients we can’t pronounce is frequently echoed by those looking to clean up their diet. While this advice does have good intentions behind it, which is to encourage an intake of more whole, unprocessed foods, sometimes this advice can lead people to avoid perfectly healthy foods that may benefit their health.

At Seattle Sutton’s Healthy Eating, we believe in transparency and smart choices. That means not only using healthy ingredients, but also helping you understand why we use them, even if their names are a bit of a mouthful.

Here are a few “scary-sounding” ingredients you might spot on food labels that are actually totally safe and even super good for you.

Ascorbic Acid (uh-SKOR-bik ASS-id)

What it really is: Just good old Vitamin C, a natural antioxidant that helps boost your immune system and keeps your skin glowing. It’s often added to foods to help preserve freshness and to sneak in a little extra nutrition. It helps prevent the formation of nitrosamines, which can promote cancer, in cured meats.

Found in: Citrus fruits, strawberries, bell peppers… and more!

Tocopherol (toe-KOFF-er-awl)

What it really is: Vitamin E, another antioxidant that protects your cells from damage. Tocopherols help extend shelf life naturally without artificial preservatives. Vitamin E prevents oils from going rancid.

Found in: Nuts, seeds, and green leafy vegetables.

Cyanocobalamin (sigh-ANN-oh-co-BAL-uh-min)

What it really is: A synthetic form of Vitamin B12, crucial for red blood cell formation and brain function. Your body can’t make B12 on its own, so it’s essential to get it from food or supplements, especially for vegans and vegetarians.

Found in: Fortified cereals, dairy, and animal proteins.

Niacinamide (nigh-uh-SIN-uh-mide)

What it really is: A form of Vitamin B3 that helps convert food into energy and supports brain and skin health. Niacinamide can help lock in moisture in the skin, helping to keep skin firm as well as relieving inflammatory skin conditions. The Center for Science in the Public Interest (CSPI) rates this as a safe food additive.

Found in: Meats, fish, eggs, legumes, seeds, and fortified foods.

Xanthan Gum (ZAN-than gum)

What it really is: A natural thickening agent made by fermenting sugar with bacteria. It’s gluten-free, stabilizes sauces, and helps improve texture in recipes, especially great for people with gluten sensitivities.

Found in: Salad dressings, soups, and sauces.

Ferrous Sulfate (FAIR-us SULL-fate)

What it really is: A source of iron, a critical mineral that helps carry oxygen through your blood. Especially important for women and anyone prone to low iron levels. Pairing foods with vitamin C with ferrous sulfate increases the amount of iron absorbed by the body.

Found in: Fortified cereals, grains, and dark leafy greens.

Thiamin Mononitrate (THIGH-uh-min MON-oh-NIGH-trate)

What it really is: Thiamin, or Vitamin B1, helps maintain the health of the nerves and heart and low levels of it could lead to heart failure and nerve problems. Like all B-vitamins, it is important to energy metabolism. Individuals with alcohol dependence, previous bariatric surgery, and older adults may have inadequate levels.

Found in: Whole grains, meat, and fish.

Riboflavin (RYE-boh-flay-vin)

What it really is: The nutrient riboflavin is simply Vitamin B2. According to CSPI, it is completely safe and plays a crucial role in activating numerous enzymes in the body. Its benefits include combating free radicals, possibly reducing migraine frequency, supporting digestion and heart health.

Found in: Dairy, fish, leafy vegetables, and enriched grains.

Pyridoxine (peer-ih-DOCK-seen)

What it really is: The technical term for Vitamin B6 is pyridoxine. It is found naturally in wheat germ, brown rice, and yeast and is safe. It helps produce neurotransmitters in the body, including serotonin and dopamine. As well as helping support hormonal balance.

Found in: Cereals, avocados, poultry, and nuts.

Trust the Label

At Seattle Sutton’s Healthy Eating, we’re big on real food, but we’re also big on smart food. Sometimes that means adding an ingredient with a long name if it helps preserve nutrition, keep food safe, or boost your health. Every ingredient we use is there for a reason, and we’re proud to share it with you.

So, the next time you squint at an ingredient list and feel a little unsure, remember not all long words are bad! In fact, some are doing a lot of heavy lifting to keep your meals delicious and good for you.
Check out our rotating menu at Seattle Sutton’s Healthy Eating and see what’s cooking this week — no scary surprises, just science-backed nutrition.