NATURAL E-NUMBERS: WHAT’S IN AN APPLE AND WHY YOU SHOULDN’T BE AFRAID

In a time when people are becoming increasingly mindful of what they consume, the term "E-numbers" has come to be viewed with suspicion, often associated with ultra-processed products and potential harm. However, the reality is much more balanced, many of these substances are derived from natural sources, strictly regulated, and can offer real health benefits when consumed correctly.

In this blog, we will explore what E-numbers are and how some of them come from natural sources, having minimal impact on health when used properly.

What are E-numbers and how are they evaluated? 

Food additives are substances added to food products to enhance taste, texture, appearance, or shelf life. Each "E" has a code, starting with the letter "E" (for "Europe"), followed by a unique number. For example, E300 refers to vitamin C, an antioxidant used to prevent food oxidation.

In the European Union, E-numbers are strictly regulated by competent authorities, such as the European Food Safety Authority (EFSA). Before a food additive is approved, it must undergo rigorous testing to verify its safety for human consumption. In this way, E-numbers are constantly monitored to prevent any risks to public health.

E-Numbers from natural sources

Often, people associate E-numbers with synthetic substances, but in reality, many of them come from natural sources and can be beneficial to our health. Natural additives are just as effective as their synthetic counterparts and can be easily metabolized by the body. Here are some of the most common natural E-numbers and their benefits:

• E100 - Curcumin: A natural colorant derived from turmeric, a spice used in traditional Indian medicine. Curcumin not only gives color to food but is also a powerful antioxidant and anti-inflammatory. Recent studies suggest it can help reduce inflammation and support overall health.
• E160a - Carotenoids: These natural pigments, such as beta-carotene, are responsible for the orange and yellow colors of vegetables and fruits. Carotenoids are excellent sources of vitamin A, essential for eye health and the immune system.
• E300 - Ascorbic Acid (Vitamin C): A vital antioxidant naturally found in citrus fruits, berries, and vegetables. Besides its role in food preservation, vitamin C protects cells from damage caused by free radicals and supports the immune system.
• E306 - Tocopherols (Vitamin E): Natural extracts of vitamin E obtained from vegetable oils such as soy or sunflower oil. This antioxidant protects the body’s cells and helps prevent the oxidation of fats in food.
• E160c - Paprika Extract: Used as a natural red colorant, this extract comes from hot peppers and can be found in many processed food products. Additionally, paprika is rich in vitamins and has an antioxidant effect on the body.
  

Why are natural E-numbers safe for health?

Although E-numbers are often perceived as potentially harmful substances, the majority of them are safe when consumed in the recommended amounts. European authorities, like EFSA, are very strict in evaluating the safety of food additives, and those that are approved undergo a series of tests to confirm that they pose no health risks.

Furthermore, natural additives not only improve the appearance and taste of food but can also offer additional health benefits. For instance, vitamin C (E300) not only helps preserve food but also plays a key role in protecting the body from infections and maintaining skin health.

What can a simple apple teach us about E-numbers?

A telling example is the apple, a natural food that spontaneously contains several substances classified as additives:

• E300 - Ascorbic acid (Vitamin C)
• E440 - Pectin, a soluble fiber beneficial for digestion
• E270 - Lactic acid, a result of natural fermentation
• E290 - Carbon dioxide, generated by the fruit's cellular respiration

Thus, a simple apple shows that E-numbers can be natural, safe, and even beneficial. With proper information and conscious choices, we can incorporate these substances into our diets without fear, focusing on quality, balance, and variety.

Be cautious about E-numbers!

While natural E-numbers are regulated and safe for most people, it’s important to be aware that some additives may cause adverse reactions, particularly for those with allergies or food sensitivities. For example, some individuals may have allergic reactions to certain natural colorants like paprika (E160c). In such cases, reading food labels is crucial to avoid substances that could cause adverse effects.

Additionally, it’s important to consume processed foods in moderation. Even though natural additives are safe, excessive consumption of processed foods can lead to an imbalanced diet, which may affect long-term health.

Conclusion:

Contrary to popular belief, not all E-numbers are harmful. Many of them are derived from natural sources and provide real health benefits. For instance, compounds like curcumin, carotenoids, and vitamin C (E300) are used not only to enhance the appearance or preservation of food but also to add essential antioxidants and vitamins to the body. When consumed in appropriate doses, these natural E-numbers are perfectly safe and can be part of a balanced diet.

It’s important not to automatically fear foods containing E-numbers. As long as they are carefully regulated by competent authorities and come from natural sources, these additives can play a beneficial role in our diets. However, moderation remains key, excessive consumption of ultra-processed foods can become problematic, regardless of their composition. Therefore, it’s essential to listen to our bodies and choose foods that support our individual needs.