By Nutrition

Q: Does orange juice labeled “calcium-fortified” have a meaningful amount of calcium, or is this feature a gimmick?

A: You’re right to be cautious, because sometimes foods are advertised as having added nutrients that don’t represent a significant amount. The fortified orange juice products, however, really are good sources of calcium. An eight-ounce glass provides about 300 milligrams of calcium, equal to a glass of milk, and in an easily-absorbed form. Just remember that when you get calcium from milk, you also get the vitamin D our bodies need to use calcium. If you’re also drinking two cups of milk a day, you will have all the vitamin D you need until after age 50, when needs increase.

Q: Is it true that tomatoes can protect against skin cancer?

A: A new study reported in the Journal of Nutrition involved a small group of people who ate three or four tablespoons of tomato paste mixed with a little olive oil every day.

After two-and-a-half months, it was seen that they developed 40 percent less skin damage from exposure to ultraviolet light than a group that didn’t eat the tomato paste. But the chief researcher on the study noted this is likely to be a small effect, comparable to using a lotion with a sun-protection factor of only two or three. Still, he observed that if you count all the time over the years you haven’t worn sunblock when outside, tomato paste could provide important help. Experts believe lycopene, a type of phytochemical present in tomatoes, is responsible for the protection. Past research shows that while lycopene is found in all tomatoes, it is most concentrated in and best absorbed from juice and paste products, particularly when combined with a small amount of oil. Studies show that lycopene may help lower the risk of a variety of cancers. The surest way to protect against skin cancer remains careful use of sunblock and sun-protective clothing.

Q: Is there much nutritional difference between onion rings and French fries?

A: Both are high-calorie, high-fat foods, usually fried in not-so-healthy hydrogenated shortening. Because they are coated in batter, onion rings are usually higher in calories. A six- or seven-ounce portion of onion rings may run about 700 calories and 40 grams of fat, while the same size portion of fries usually contains 540-600 calories and 25-30 grams of fat.

- By Karen Collins, a registered dietitian for the American Institute for Cancer Research

Send your questions to “Nutrition-Wise,” c/o Town Crier, 1759 R St. N.W., Washington, D.C. 20009.