Fortification of Cereals

Starting in the 1920s with adding iodine to salt, adding nutrients to foods has been one of the most significant public health actions taken in the United States. Fortifying foods like flour and milk has played a starring role in reducing the prevalence of many health conditions. Cereals, in particular, have become one of the most well-known fortified foods. While these cereals can be important sources of nutrients, it's also wise to choose options that naturally contain nutritious components.

Understanding Fortification

Fortification is the process of adding vitamins and minerals to foods that do not naturally contain such nutrients. It became a major issue in the early-to-mid 20th century, particularly in the 1920s through the 1940s. It was during this time that salt, flour and milk started being fortified upon the recommendations of the American Public Health Association, the Committee on Food and Nutrition and other organizations. Vitamin D concentrate was added to milk while nutrients, such as iron, niacin and folic acid, were added to enriched flour.

Purpose

The goal of fortifying cereals is to increase the consumption of vitamins and minerals in populations that may not be meeting dietary recommendations. This strategy is helpful in upping the nutrient intake for a large number of people without having to rely on individuals to make dietary behavior change. For instance, researchers at the Children's Nutrition Research Center found in a 2004 study that cereals fortified with calcium increased absorption among children ages 6 to 9. In addition, the calcium-fortified cereal did not affect their iron levels, which is also commonly added to cereals. Other nutrients typically added to cereal grains include riboflavin, thiamine and folic acid.

Concerns

Fortification of cereals has its drawbacks. While it may improve the intake of important nutrients for some, it can lead to excessive levels in others. A 2001 study in the "Journal of the American College of Nutrition" examined the iron and folate content of cereals. The results showed that the majority of the cereals contained higher levels of these nutrients than the labels stated. Getting too much folic acid is of particular concern because it can play a role in worsening vitamin B-12 deficiency, according to Dr. Ralph Green of UC Davis.

Choosing Healthy Cereals

You likely do not need a heavily-fortified cereal, so go for varieties that contain no more than 25 percent of the daily value of vitamins and minerals per serving. The best cereal options are those that naturally contain important nutrients like fiber. The Mayo Clinic recommends choosing cereals that contain at least 3 g of fiber per serving. Many cereals contain an exorbitant amount of sugar, so be sure to look closely at the nutrition label. If you're concerned that you may be lacking a particular vitamin or mineral, talk with your doctor or a registered dietitian.