FORTIFIED FOOD FOR VEGANS AND VEGETARIANS

 

WHAT IS FORTIFIED FOOD?

Common nutrients that are fortified in vegan and vegetarian foods include vitamin B12, iron, calcium, and vitamin D. 

Vitamin B12 is found primarily in animal products, so vegans and vegetarians who do not consume these foods may need to obtain this nutrient from fortified foods or supplements.

Iron is found in plant foods, but it is less easily absorbed than iron found in animal products. 

Fortified foods can help vegans and vegetarians meet their iron needs.

Similarly, calcium is found in plant foods, but some fortified plant milk and other products can be a good source of this nutrient.

Vitamin D is primarily obtained through exposure to sunlight, but vegans and vegetarians may have difficulty obtaining enough vitamin D from this source, especially in regions with limited sunlight. 

Fortified foods such as plant milk, breakfast cereals, and orange juice can be a good sources of vitamin D for vegans and vegetarians.

It's important to note that while fortified foods can help supplement a vegan or vegetarian diet, they should not be relied upon as the sole source of nutrients. 

A balanced diet that includes a variety of whole foods is the best way to ensure adequate nutrient intake.

Fortified foods, then, are foods that have been enriched with nutrients that are not naturally present in the food or are present in low amounts. 

For vegans and vegetarians, fortified foods can be an important source of certain nutrients that are typically found in animal products. 

Here are some examples:

Fortified foods are foods that have been enriched with additional nutrients to help individuals meet their daily requirements. 

For vegans and vegetarians, there are several fortified foods that can help ensure adequate nutrient intake. 

Below are some examples.

EXAMPLES OF FORTIFIED FOOD

Plant-based milk

Many plant-based milks such as soy milk, almond milk, and oat milk are fortified with calcium, vitamin D, and vitamin B12.

 

Breakfast cereals

Some breakfast cereals, particularly those made from whole grains, are fortified with iron, calcium, and vitamin B12.

 

Nutritional yeast

Nutritional yeast is a popular ingredient among vegans and is a good source of vitamin B12, as well as other B vitamins and zinc.

 

Tofu

Tofu is a food that may be utilized in a number of cuisines because of its versatility. Many brands of tofu are fortified with calcium and vitamin D.

 

Plant-based meat substitutes

Some plant-based meat substitutes, such as veggie burgers and sausages, are fortified with vitamin B12 and other nutrients.

 

Plant-based protein powders

Plant-based protein powders, such as pea protein and hemp protein, can be used to supplement a vegan or vegetarian diet. 

Some brands are fortified with additional nutrients such as iron and vitamin B12.

 

Plant-based yogurts

Some brands of plant-based yogurts are fortified with calcium, vitamin D, and vitamin B12.

 

Orange juice

Certain brands of orange juice are fortified with calcium and vitamin D.

 

Non-dairy spreads

Some non-dairy spreads, such as margarine made with canola oil, are fortified with vitamin B12 and other nutrients.

 

Plant-based cheeses

Some brands of plant-based cheeses are fortified with calcium and vitamin B12.

 

Plant-based protein bars

Plant-based protein bars can be a convenient way to get a quick dose of protein and other nutrients. 

Some brands are fortified with additional nutrients such as iron and vitamin B12.

 

Fortified grains

Some grains, such as fortified rice and fortified pasta, are enriched with additional nutrients like iron, folic acid, and vitamin B12.

 

Fortified nut butter

Some brands of nut butter, such as almond butter and peanut butter, are fortified with additional nutrients such as iron and vitamin E.

 

Fortified plant-based milk for children

Some plant-based milk, such as rice milk and soy milk, are fortified with nutrients specifically targeted for children, such as vitamin A and zinc.

 

Fortified tofu products

In addition to plain tofu, some tofu products, like tofu hot dogs and tofu deli slices, are fortified with additional nutrients such as vitamin B12.

 

Fortified energy bars

Some brands of energy bars, such as Clif Bars and Luna Bars, are fortified with additional nutrients like vitamin B12, iron, and calcium.

 

Fortified plant-based ice cream

Some brands of plant-based ice cream are fortified with additional nutrients like vitamin D, calcium, and vitamin B12.

Fortified plant-based soups

Some brands of plant-based soups, such as vegetable soups and lentil soups, are fortified with additional nutrients like iron and vitamin B12.

 

Fortified bread

Some brands of bread, especially whole-grain bread, are fortified with nutrients such as iron, calcium, and vitamin B12.

 

Fortified plant-based protein drinks

Some brands of plant-based protein drinks, such as Vega and Orgain, are fortified with additional nutrients like iron and vitamin B12.

 

Fortified plant-based snacks

Some plant-based snack foods, like veggie chips and popcorn, are fortified with additional nutrients such as iron and vitamin B12.

 

Fortified meat analogs

Some plant-based meat substitutes, such as vegan sausages and veggie burgers, are fortified with additional nutrients like vitamin B12 and iron.

 

Fortified plant-based meal replacement shakes

Some brands of plant-based meal replacement shake, such as Soylent and Huel, are fortified with additional nutrients like vitamin B12, calcium, and iron.

Remember that fortified foods are a supplement to a balanced diet; they can help supplement a vegan or vegetarian diet, but they should not be relied on as the sole source of nutrients. 

Nutrient-dense foods are the best way to ensure adequate nutrient intake. It's important to focus on a variety of plant-based foods to ensure adequate nutrient intake. 

Consulting with a healthcare provider or registered dietitian can also help ensure that nutrient needs are being met.

I WISH YOU HEALTH

AND WELLNESS