Fortified Cereals: An In-Depth Look at Their Proposed Nutritional Benefits
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: May 17, 2024Click to rate this article!
[Total: 1 Avg: 5]
Get,
to manage your symptom
Get your,
4 Cr+ families
benefitted
OTP sent to 9988776655
You’ve successfully subscribed to receive
doctor-approved tips on
Whatsapp
Get ready to feel your best.
Register to Avail the Offer
Send OTPBy continuing, you agree with our Privacy Policy and Terms and Conditions
Hi There,
Trusted by 4 crore+ families
OTP sent to 9988776655
You have unlocked 25% off on medicines
Code: NU25
By Dr. Shubham Pandey +2 more
Medically reviewed by Dr. Shubham Pandey
Last updated: May 17, 2024Table of Contents
Cereals are a staple food for many households, providing essential nutrients to promote good health. Fortified cereals, in particular, are proposed to offer an added nutritional advantage as they come packed with a deliberate increase in essential vitamins and minerals. These cereals not only avoid nutrient deficiencies but are also proposed to help maintain optimal overall health. This article, will take you through the journey of understanding fortified cereals, their nutritional contents, associated potential health benefits, and possible downsides. The article also discusses the impact of processing and cooking on fortified cereal nutrients, fortification vs. biofortification, and choosing the right fortified cereal for a balanced diet.
Did you know?
Fortification can improve the nutritional quality of cereals.
Fortified cereals are cereals to which vitamins and minerals have been added. The goal is to increase the levels of certain nutrients in people’s diet. This way, everyone can stay healthy and strong.
There’s a wide array of pre-packaged cereals that get fortified. These are made from wheat, rice, maize, oats, and barley. Hot cereals like oatmeal are also often fortified.
During the production of the cereal, vitamins and minerals are added. These are mixed with grains and other ingredients. This ensures even distribution of the end product.
Fortified cereals hold various vitamins, minerals, and other nutrients which are discussed below.
Vitamins are key players in our body’s daily functions, like digestion and immunity. As for fortified cereals can pack quite a variety of vitamins that are described below.
These fat-soluble vitamins are vital for our bodies. Vitamin A helps vision and immunity. Vitamin D is for bone health. Vitamin E serves as an antioxidant and vitamin K aids blood clotting and bone health.
B-complex vitamins are a set of water-soluble vitamins essential for cell metabolism. Typically, fortified cereals contain various B vitamins like B1, B2, B3, B5, B6, B7, B9, and B12.
Minerals are crucial for our bodies to work well. They play a key role in many processes, like growth and health. Most fortified cereals have the following minerals.
Iron helps make red blood cells. Zinc aids in wound repair and boosting immunity. Calcium is key for bone and nerve health. Also, you may find some trace minerals like magnesium, phosphorus, potassium, and selenium in these cereals.
Dietary fiber is much needed in a healthy diet. It improves digestion, controls blood sugar, and helps in weight management. Many fortified cereals pack a good deal of dietary fiber, more so if they are whole-grain.
Protein is a must-have for growth, repair, and maintenance of all body tissues. Fortified cereals have protein especially those made with whole grains, nuts, or seeds, in particular.
Including fortified cereals in your meals may help boost your health. Their potential health benefit is described below.
Eating fortified cereals boosts your intake of key vitamins and minerals.
Certain groups like children, older people, pregnant women, breastfeeding mothers, and vegetarians have higher nutrient needs. Fortified cereals come in handy for them and help them meet daily nutrient needs.
Fortified cereals contain folic acid (vitamin B9), crucial in averting neural tube birth defects in newborns. So, make sure to include these cereals in your diet regularly.
Fortified cereals contain B-complex vitamins, namely B6, B9, and B12. These vitamins are crucial for brain and nerve health. Regular intake may lead to better cognitive health, mood control, and optimal nerve function.
They are rich in vitamins A, E, and zinc, all of which are said to support a healthy immune system.
If you seek strong bones and teeth, fortified cereals may help. They offer calcium and vitamin D, vital for bone health. Regular intake helps meet daily calcium and vitamin D needs, thus supporting healthy bone growth and maintenance.
Despite their potential benefits, fortified cereals may also present some risks which are discussed below.
Many fortified kinds of cereal are filled with added sugars and refined carbohydrates. Too much of this could lead to weight gain, diabetes type 2, and heart disease. So, be careful when picking fortified cereal. Aim for low-sugar options.
Some cereal makers make health claims about their products that may not be true. Be sure to go through the entire nutrition label and ingredient list to gauge the true nutritional quality of the cereal. Also, if the product is claiming a particular health benefit it is advisable to run it by your doctor first before incorporating it into your daily diet for that purpose.
While fortified cereals can help ward off nutrient deficiencies, they could also lead to overconsumption of certain nutrients. An excess of certain vitamins and minerals like vitamin A and iron can harm your health. Ensure you don’t exceed the daily recommended values of these nutrients.
The right fortified cereal can make a big difference in your diet. This can be done by following the below-discussed steps.
Make sure to read the nutrition facts label and ingredient list on the cereal package. This will shed light on the true nutritional quality of the cereal and any hidden sugars or unhealthy ingredients.
Don’t overlook the serving size listed on the nutrition label. Stick to it to not surpass your daily nutrient needs or take in too many calories and sugar.
Go for cereals made from whole grains, such as oats, whole wheat, and brown rice. These are richer in fiber and other vital nutrients than their refined alternatives. Plus, they keep you full for longer.
Fortified cereals can increase your daily nutrient intake. But a balanced diet is also crucial. This means including a nice mix of fruits, vegetables, lean proteins, and healthy fats in your meals.
Fortification and biofortification are methods used to increase the nutrient content of foods like cereals. But, they’re not the same their differences are discussed below.
In fortification, nutrients are added to food products during processing on purpose. It is often done to boost the nutritional content of everyday foods to tackle nutrient deficiency in the population.
Biofortification, on the other hand, involves selectively breeding or genetically modifying crops to contain more nutrients. To make crops more nutrient-rich in a way that is sustainable. Once biofortified crops are developed, they can be grown for many more years without the need for continuous nutrient supplements.
Fortification offers a quick way to bridge nutrient deficiencies by increasing the nutrients in commonly eaten foods. However, it requires ongoing effort and could lead to overconsumption of some nutrients.
Biofortification is more sustainable and cost-effective, especially for developing nations. It doesn’t need continuous efforts once the biofortified crops are grown. But, the process of developing these crops can take a while and is complex.
Known examples of biofortified crops are vitamin A-rich orange sweet potatoes and maize enriched with provitamin A. These biofortified crops have helped improve vitamin A levels in high risk groups such as kids and pregnant women in sub-Saharan Africa.
Processing and cooking cereals can impact the nutrient content of fortified cereals.
The milling process can bring down the vitamin content of cereal grains quite a bit. Nutrients are mostly found in the outer layers of the grain, which are often removed during milling. This can result in losses of up to 90% of some vitamins.
What you do while cooking can affect how many vitamins you get from fortified cereals. Cooking methods like boiling, steaming, and microwaving tend to maintain most nutrients. So, choose cooking methods that limit nutrient loss but still allow for proper digestion and absorption.
Also Read: Foods Low in Folic Acid: Your Comprehensive Dietary Guide
Fortified cereals offer a valuable means of boosting nutrient intake and avoiding deficiencies in essential vitamins and minerals. By understanding the benefits of fortified cereals, potential downsides, and the impact of processing and cooking, you can make informed choices for a balanced and nutritious diet.
Remember to choose fortified cereals that are low in added sugars, made from whole grains, and adhere to proper serving sizes. As part of a balanced diet that includes nutrient-rich foods from various sources, fortified cereals can be a helpful tool in promoting overall health and well-being.
Examples of fortified cereals include fortified ready-to-eat cereals, such as cornflakes, bran flakes, and oat-based cereals, as well as hot cereals like fortified oatmeal or porridge.
Oatmeal can be a fortified cereal if it has been processed to include added vitamins and minerals. Always check the product label to determine if the oatmeal you purchase is fortified.
Examples of fortified foods include fortified breakfast cereals, enriched bread and pasta, fortified fruit juices and milk, and iodized salt.
Non-cereal fortified foods include fortified milk and dairy products, orange juice with added calcium and vitamin D, and iodized salt.
The recommended serving size for fortified cereals varies depending on the specific product. Be sure to check the product label and adhere to the suggested serving size to avoid overconsumption of added nutrients.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Leave your comment...
Comments