A recent study by researchers at Cornell University explored consumers’ “food fears” and attempted to address how to ease concern at the supermarket cart. According to this report published in Food Quality and Preference, 1,008 U.S. mothers were asked about their views on high-fructose corn syrup. Those who avoided high fructose corn syrup a) got their information on the internet, b) wanted others to know about their food choices and c) were not willing to pay more for products that contained table sugar over high fructose corn syrup. Researchers discovered that their fears were eased by information about the ingredient, including its history, how the ingredient is made and the science behind the product.

This is just one example of how media messages that are often meant to clear up confusion instead misguide. So much of the information you need to know about the food you’re feeding your family is available right on the packages that line the shelves of your neighborhood stores. The list of ingredients on a food label displays items in descending order of weight. The shortest and most recognizable ingredient lists are worn by foods that are minimally processed and easiest to decode. In fact, some of the healthiest foods, such as fruits and veggies, don’t even wear food labels.

[Read: 10 Things the Food Industry Doesn’t Want You to Know .]

But with 30-something years of experience in the field of nutrition and dietetics, even I can get confused sometimes when food shopping. The Food and Drug Administration has approved more than 3,000 different food additives, and there are hundreds more that petition each year for FDA’s thumbs-up. Many of these additives, such as salt and baking soda, are not very complex or difficult to pronounce, while others look like words you’d only see in the final round of a spelling bee. Some people say that if you can’t pronounce it, you shouldn’t eat it, but that’s not always the case.

To help squelch any fears you may have — and to help you decipher fact from fiction — here are some scary-sounding ingredients that aren’t as alarming as you may believe:

Alpha- tocopherol. This scientific-sounding ingredient is really just vitamin E. An antioxidant and fat-soluble vitamin, it prevents rancidity and oxidative spoilage in packaged foods.

Ascorbic acid is the chemical name for vitamin C. Its role is similar to alpha-tocopherol’s in terms of food presevration. It’s an antioxidant, so it prevents spoilage from oxidation in food products.

[Read: Popular Kids’ Drinks to Avoid .]

Beta-carotene is most often used as a food coloring additive. It’s a natural way to add a red-orange color without using artificial dyes and colorings. Although it sounds like something out of a chemical lab, beta-carotene is safe to consume, and it’s found in carrots, tomatoes and other red-orange produce.

Lecithin is an emulsifier that keeps ingredients from separating, and it’s used as a thickener and lubricant. Lecithin is derived from eggs or soybeans and is often added to foods such as chocolate, ice cream and salad dressings.

Sodium, a component of salt, can be known as “the silent killer.” While we should cut back on our sodium consumption to ward off high blood pressure and heart disease, its role as a preservative in foods is not as acutely dangerous as other preservatives. Salt is also an anti-microbial, helping keep our food safe.

[Read: Orthorexia: An Unhealthy Obsession With Healthy Eating.]

Xanthan gum is a thickening agent in food that provides a viscous, smooth consistency. This substance has become popular in gluten-free products to help give dough a sticky texture. Xanthan gum is often used in toothpastes, soups, sauces and pie fillings. Beware, however, that those with allergies or sensitivities to wheat, soy or corn need to read labels carefully and perhaps avoid xanthan gum, which could be derived from any of those sources.

As said by the lead researcher in the study mentioned earlier, Brian Wansink suggested, “To overcome food ingredient fears, learn the science, history, and the process of how the ingredient is made, and you’ll be a smarter, savvier consumer.” And if you need more info on which food additives might help and which harm, check out my book, ” Read It Before You Eat It,” a guide that tells how to decode tricky food labels.

[Read: Living With a Food Phobia .]

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Squashing Fears About 6 Common Food Ingredients originally appeared on usnews.com