What are nutrient-fortified foods?

Using nutrient-fortified foods is considered to bring many health benefits, both physically and mentally, especially for those who are ill. So what are nutrient-fortified foods and how should they be used effectively?

1. What are nutrient-fortified foods?

What are nutrient-fortified foods? Essentially, these are foods that have been supplemented with vitamins and minerals essential for the body. Fortification helps supplement nutrients that may be lacking in a regular diet, helping to maintain health and prevent diseases caused by micronutrient deficiencies.

Nutrient-fortified foods are often used as a solution to address nutritional issues in groups prone to micronutrient deficiencies, such as children, the elderly, pregnant women, and groups with less diverse diets.

Common types of nutrient-fortified foods currently available:

Milk and dairy products fortified with supplementary micronutrients: Calcium, Vitamin D, Vitamin A. They perform the following tasks:

• Calcium helps build and maintain a strong skeletal system, especially important for growing children and the elderly to prevent osteoporosis.
• Vitamin D supports effective calcium absorption, helps maintain bone density, prevents bone problems such as rickets and osteoporosis.
• Vitamin A is necessary for the development of vision and the immune system. Example: Calcium-fortified fresh milk, vitamin D-fortified yogurt.

Cereals and flour fortified with supplementary micronutrients: Iron, folic acid, B-group vitamins (B1, B2, B3).

• Iron plays an important role in the formation of hemoglobin, helping prevent iron-deficiency anemia.
• Folic acid is essential for fetal development, especially in the early stages of pregnancy, helping prevent neural tube defects.
• B-group vitamins help improve nerve function and support metabolism. Example: Flour, bread, breakfast cereals are often supplemented with iron and folic acid.

Iodine-fortified salt with supplementary micronutrient: Iodine.

• Iodine is essential for thyroid function, helps regulate hormones and supports brain development.
• Iodine deficiency can cause goiter, hypothyroidism, and delayed intellectual development in children. Example: Iodized salt is a common solution to prevent iodine deficiency on a global scale.

Cooking oil and margarine fortified with supplementary micronutrients: Vitamin A, Vitamin D.

• Vitamin A helps maintain good vision, protects the skin and strengthens the immune system.
• Vitamin D supports bones and the immune system, while helping balance minerals in the body. Example: Cooking oil, margarine supplemented with vitamins A and D to support the immune system and bone health.

Omega-3 fortified foods with supplementary micronutrients: Omega-3 (EPA, DHA).

• Omega-3 are important fatty acids for brain health, support cardiovascular function and help reduce inflammation.
• Omega-3 deficiency can affect thinking ability, memory and cardiovascular health. Example: Eggs, milk, cookies fortified with Omega-3.

Micronutrient-fortified drinks with supplementary micronutrients: Vitamin C, Zinc, Vitamin B.

• Vitamin C is a powerful antioxidant, helping boost the immune system and improve iron absorption.
• Zinc is involved in many bodily functions, including enhancing the immune system, wound healing and cell division. Example: Bottled water, soft drinks supplemented with vitamin C and zinc to provide additional micronutrients in the daily diet.

Using nutrient-fortified foods daily helps ensure the body receives enough nutrients, especially in groups prone to deficiencies.

2. How to use nutrient-fortified foods

The use of nutrient-fortified foods needs to be done reasonably to ensure the body absorbs adequate nutrients without causing excess.

Here are guidelines for using some types of nutrient-fortified foods that you can refer to:

2.1. Fortified milk and dairy products 

• Drink milk or eat dairy products (such as yogurt, cheese) 2-3 times a day to supplement calcium and vitamin D.
• Children, adults and the elderly can all use them, but pay attention to consumption to avoid excess calories or fat. Note: If you are allergic or lactose intolerant, choose lactose-free or plant-based dairy products that are still fortified with calcium and vitamin D.

2.2. Fortified cereals and flour 

• Use iron and B-vitamin fortified breakfast cereals for breakfast.
• Fortified bread, noodles, or flour can be used in daily diets. Note: For people with diabetes or on low-carb diets, control the consumption of cereals and bread to avoid high blood sugar.

2.3. Iodized salt 

• Use iodized salt as a seasoning in daily cooking.
• Each person only needs about 5-6 grams of salt per day, so don’t use too much salt to avoid the risk of high blood pressure. Note: Choose salt clearly labeled as “iodized salt” to ensure micronutrient supplementation. People with thyroid conditions should consult a doctor about the appropriate amount of iodine.

2.4. Vitamin A fortified cooking oil and margarine 

• Use vitamin A fortified cooking oil for daily frying, sautéing and cooking.
• Margarine can be used to spread on bread or cook food. Note: Use moderate amounts of cooking oil and butter to avoid excess fat, affecting cardiovascular health.

2.5. Omega-3 fortified foods 

• Use products such as Omega-3 fortified eggs, fish oil or Omega-3 fortified milk in daily meals.
• Can use fish oil or Omega-3 supplements if not receiving enough from natural foods. Note: For people who don’t like eating fish, choose other foods fortified with Omega-3 such as eggs or vegetable oils.

2.6. Vitamin and mineral fortified drinks

• Micronutrient-fortified drinks such as vitamin C, zinc and vitamin B can be used daily, especially useful when the body feels tired or shows signs of immune decline.
• Use in moderation, not more than 1-2 bottles per day, to avoid excess micronutrients. Note: Choose products with micronutrient content suitable for body needs. Don’t abuse supplemental drinks as they can cause excess vitamins and minerals.

2.7. Iron-fortified fish sauce and soy sauce

• Use iron-fortified fish sauce or soy sauce in daily cooking, especially with plant-based dishes to improve iron absorption.
• A small amount per meal can provide enough iron needed. Note: Don’t use too much fish sauce or soy sauce as it can cause high blood pressure due to high sodium content.

3. Important notes about nutrient-fortified foods

When using nutrient-fortified foods, there are some important notes to know to ensure safety and optimize health benefits.

• Don’t abuse fortified foods. Although nutrient-fortified foods provide necessary nutrients, consuming too much can cause excess micronutrients.
• Understand your nutritional needs. Each person’s nutritional needs may differ based on age, gender, health status, and activity level.
• Combine with a balanced diet. Fortified foods cannot completely replace a full and diverse diet. Therefore, you still need to maintain a balanced diet in your daily menu.
• Check the micronutrient content on product packaging. Fortified foods usually have labels clearly stating the amount of micronutrients added. Reading nutritional information carefully will help you know exactly how much micronutrients you are receiving from each serving.
• Consult healthcare professionals if needed. Some groups, such as pregnant women, the elderly, people with chronic diseases or those on long-term medication, may need advice from a doctor or nutritionist before using fortified foods.
• Be careful with the risk of allergies or intolerances. Some fortified foods may contain ingredients that cause allergies or intolerances for some people, for example, fortified milk containing lactose may cause discomfort for lactose-intolerant individuals.
• Do not replace medical treatment. Fortified foods are not medicines and cannot replace medical treatments. If you have severe micronutrient deficiencies or nutrition-related diseases, follow your doctor’s treatment instructions.
• Consider when using functional food products. In addition to fortified foods, there are many types of functional foods supplementing micronutrients such as vitamin pills, Omega-3 fish oil. When combined with fortified foods, the risk of excess micronutrients may increase.

Nutrient-fortified foods bring many health benefits, but need to be used scientifically and reasonably. It’s important to ensure not to abuse, understand individual nutritional needs and consider expert advice to avoid unwanted side effects. Also, remember that nutrition is very important for good health, long-lasting beauty. It’s necessary to eat scientifically, actively take care of health early to live healthy and long.

Source: webmd.com – who.int