In the United States, manufacturers of cereals, rices, breads and other grains are federally required to fortify their products with the mineral iron and several B vitamins. In 1943 the government mandated that grain products be fortified with niacin, riboflavin, thiamine and iron, while 1998 saw folate added to this list of nutrients. The addition of these nutrients into everyday products was undertaken to reduce the incidence of beriberi, pellagra, birth defects and other issues.
Folate
Doctors recommend pregnant women take folate, also known as folic acid or vitamin B9, during pregnancy, or during the period in which they hope to become pregnant. Folic acid is primarily linked with preventing birth defects, because folic acid aids in the formation of tissues, RNA and DNA. For that reason, children and teens also need folate for proper development, notes the University of Maryland Medical Center. Folate may also play a role in preventing hearing loss, certain cancers and heart disease. Other than fortified grains and cereals, good sources of folate include legumes like dried beans and peanuts, leafy greens, liver, oranges and orange juice, milk and avocados.
Iron
The mineral iron found in red blood cells keeps your body oxygenated. Promoting healthy blood cells prevents anemia, a condition which results in exhaustion and general weakness. Foods high in iron include the fortified grains and cereals, as well as molasses, green leafy vegetables, liver, shellfish, legumes, nuts and seeds.
Niacin
As with the other B vitamins, niacin, or vitamin B3, keeps hair and skin healthy while converting the food you eat into energy. Niacin is especially effective at combating skin disorders and regulating digestion, notes the nonprofit nutrition website World's Healthiest Foods. The disease known as pellagra, which results in skin rashes, diarrhea, mouth sores and disorientation, is associated with niacin deficiency. Niacin may also fight cholesterol, regulate blood sugar and promote healthy cell formation. Eat fortified grains and cereals for sufficient niacin intake, and also add more seafood, chicken breasts and liver to your diet. Plant-based niacin sources include mushrooms and sea vegetables.
Thiamine
Thiamine, or vitamin B1, converts food into fuel and boosts the body's immune system, notes the University of Maryland Medical Center. As with other B vitamins, thiamine promotes liver and eye function and healthy hair and skin. Thiamine specifically plays a role in the formation of ATP, or adenosine triphosphate, which your cells rely on for energy. Thiamine deficiency may result in weakness, depression, stomach pain and disorientation, as well as the serious nervous-system condition known as beriberi and the brain disorder called Wernicke-Korsakoff syndrome. The University of Maryland Medical Center points to research suggesting that proper thiamine intake may lower the risk of Alzheimer's disease and cataracts. Aside from the federally mandated fortified grains and cereals, foods rich in thiamine include organ meats, wheat bran, molasses, legumes, wheat germ and brewer's yeast.
Riboflavin
Vitamin B2, also called riboflavin, supports healthy vision, liver, hair and skin and turns food into fuel, as do the other B-complex vitamins. Riboflavin additionally provides antioxidant protection to boost immunity to disease and lesser illnesses and lessen the effects of aging. The University of Maryland Medical Center notes that some studies tie increased riboflavin intake with fewer and less intense migraine attacks, as well as with a lower risk of developing cataracts. Fortified grains and cereals are a good place to start with increasing your B2 consumption. Also consider eating more almonds, wild rice, brewer's yeast, eggs, milk, broccoli, mushrooms and spinach.
Member Comments