Why Cereal Is Fortified
Food fortification is a public health strategy aimed at increasing the nutritional quality of the food supply to prevent or correct nutrient deficiencies within a population. For breakfast cereals, this is often done for two primary reasons:
- To restore lost nutrients. During the milling process, the bran and germ of the cereal grain are removed, which strips away much of its natural vitamin and mineral content. Adding these nutrients back is a process known as 'enrichment' and is common for grains like white flour.
- To add new nutrients. Cereal fortification goes beyond enrichment by adding nutrients that were never present in significant amounts to begin with, like vitamin B12. This strategy helps address known dietary gaps, such as low iron intake among adolescent girls or folate deficiency in women of childbearing age.
The Core Ingredients Added to Fortified Cereals
Manufacturers use specific vitamins and minerals to improve the nutritional profile of cereal, with the exact blend varying by brand and regulations. Some nutrients are added universally, while others are specific to certain products.
B Vitamins
B vitamins are vital for energy metabolism and neurological function. A typical fortified cereal will include:
- Thiamin (B1): Essential for converting food into energy.
- Riboflavin (B2): Supports energy production and red blood cell formation.
- Niacin (B3): Also crucial for converting food to energy.
- Pyridoxine (B6): Plays a role in protein metabolism and immune function.
- Folic Acid (B9): Crucial for cell growth and DNA formation, especially important for pregnant women to prevent neural tube defects.
- Vitamin B12: Found in some products to aid nerve function and blood cell formation.
Essential Minerals
- Iron: This mineral is added to boost red blood cell production and oxygen transport throughout the body, helping to combat fatigue. For example, studies have shown that teenage girls who regularly eat fortified cereal significantly increase their iron levels. It is often added in a form that, despite being metallic, is bioavailable.
- Zinc: An important mineral for immune function, growth, and development.
- Calcium: Added to cereals to promote strong bones and teeth.
Other Key Vitamins
- Vitamin D: Helps the body absorb calcium, which is essential for bone health. Brands like Kellogg's began adding vitamin D to children's cereals to help reduce the incidence of rickets.
- Vitamin A: Important for vision and a healthy immune system, this vitamin is also frequently added to fortify cereals.
How the Fortification Process Works
Fortification is an integral part of the manufacturing process. Manufacturers typically fortify cereals by adding a nutrient premix, which is a powdered blend of the necessary vitamins and minerals. This is done by:
- Mixing with flour: For products made from a flour dough, like flakes, the nutrient blend is mixed directly into the flour before it is cooked and shaped.
- Spraying after cooking: For many ready-to-eat cereals, a nutrient solution is sprayed onto the cereal pieces after they have been cooked and dried. This allows the heat-sensitive vitamins to be added without being destroyed.
- Using nutrient-rich concentrates: Some companies may add concentrated nutrient sources, such as fruit or vegetable powders, to fortify their products.
Table: Common Nutrients and Their Functions in Fortified Cereal
| Nutrient | Type | Primary Function(s) in the Body | Common Sources Beyond Cereal |
|---|---|---|---|
| Folic Acid (B9) | Vitamin | Cell growth, red blood cell formation, preventing birth defects | Leafy greens, beans, citrus fruits |
| Iron (Fe) | Mineral | Red blood cell production, oxygen transport, cognitive function | Red meat, lentils, spinach |
| Vitamin D | Vitamin | Calcium absorption, bone health, immune function | Sunlight exposure, fortified milk, fatty fish |
| Thiamin (B1) | Vitamin | Energy metabolism, nervous system function | Pork, fish, whole grains |
| Riboflavin (B2) | Vitamin | Energy production, cell function, skin health | Milk, eggs, almonds |
| Niacin (B3) | Vitamin | Energy release, nervous system maintenance, fatigue reduction | Chicken breast, salmon, peanuts |
| Calcium (Ca) | Mineral | Bone and teeth strength, nerve function | Dairy products, leafy greens |
| Vitamin A | Vitamin | Vision, immune system function | Carrots, sweet potatoes, spinach |
How to Choose a Healthier Fortified Cereal
While fortification adds valuable nutrients, it doesn't automatically make every cereal a healthy choice. Many fortified cereals contain high amounts of added sugar, sodium, and refined carbs. Here are some tips for making a more informed selection:
- Read the nutrition label: Look for cereals that are low in added sugars and unhealthy fats.
- Prioritize fiber: Opt for cereals that are also high in fiber, which aids digestion and promotes fullness. A good benchmark is at least 3 grams of fiber per serving.
- Check the ingredients list: Beware of artificial colors, flavors, and preservatives. Choose cereals with more natural ingredients.
- Complement your meal: Since cereal can sometimes lack protein, consider adding protein sources like Greek yogurt, nuts, or milk to create a more balanced breakfast.
Conclusion
In conclusion, what is added to cereal to make it fortified includes a critical array of vitamins and minerals designed to boost a person's nutritional intake. The practice of fortification has played a significant role in improving public health by preventing deficiencies. While a bowl of fortified cereal offers a convenient and accessible way to get essential nutrients, it's important to remember that it is one component of a healthy, balanced diet. Always check the nutrition label to ensure you are getting the full benefits of fortification without excess sugar or unnecessary additives.
For more information on the fortification process and how it benefits public health, consult resources from health authorities such as Health Canada.
