Good Lifestyle

"Adding vitamin D!" "More protein!" "Additional fiber!" These things can all seem promising, but all foods are not even better fortified. The fiber powder added to many packaged products, for example, is not digested in the same way as the fiber that is naturally in food. In the same vein, many products with an added protein cause bloating and vitamin D must be consumed with grease so that you can actually absorb it.

As with supplements, the fortified food industry is extremely more complex than what responds to the eye. To find out what enriched foods are really worth your hard earned money, we turned to healthy experts and asked them to share their best recommendations. Discover your best options below, and then make sure you escapeThe habits ruin your diet before starting.

Most skim milk are strengthened with vitamin D and A. Vitamin D and A are, however, soluble vitamins in fats that need the presence of fat for maximum absorption, which poses a problem since the skimmed milk by definition presents all the fat removed. "Grease consumption next to these vitamins can help improve the absorption of vitamin D, saysJanine Whiteson, Mrs, author and nutritionist. "Food fat stimulates bile liberation into the small intestine, which helps digestion of fat and soluble fat vitamins such as D." If you drink skim milk on an empty stomach, it means you will also want to eat something that is a healthy source of fat, such as a lawyer, nuts and seeds, an egg on toast or fresh products. with olive oil.

"Since 1998, the Folic Vitamin B acid has been added to many breads to prevent neural tube defect in infants and low birth weight," says Whiteson. "Years before pregnancy, women must build their folate stores. Take a daily multivitamacy will help increase folate shops, as well as eating foods that have been fortified from folate. Look at the packages that say enriched; these added a folate. " Speaking of bread, extend themSecrets to eat bread without fat!

Yes, the eggs are now enriched - namely withOMEGA-3 fatty acids. "Eggs can be fortified with two different omega-3 fatty acids: DHA and ALA", explains Whiteson. "DHA is found in fatty fish such as salmon, sardines and trout; it is essential for appropriate development and maintenance of cerebral function and can protect against heart disease, while ALA is in flax seeds, linen oils, chia seeds, hemp seeds and nuts-that can also protect against heart disease. "She continues to explain that hens are fed of flax seeds and when they are digested Part of the ALA is decomposed into DHA and the two fatty acids are transferred to yellow. Some companies also add fish oils to food.

Almond milk, rice milk and related products (think of yoghurt, ice cream, etc.), are a very popular milk / protein alternative for vegans, vegans or lactose intolerant people. "These products are an excellent source of calcium and vitamin D and one when they are fortified," says Whiteson. Make sure you opt for products that have not added sugars and try consuming them with some of the above-mentioned healthy fat options to facilitate the absorption of your vitamin D body.

First, a liability responsibility: it is preferable to avoid sugar juices (even when no sugar is added) and devoid of the fiber required to mitigate peaks and glycemic accidents. Instead, we suggest you opt for smoothies, which are generally rich in fiber and protein.

If you are going to go for a juice, always avoid those with added sugars and look for those who have been fortified vitamin D and calcium. "Many American children do not receive enough calcium, but adding it to orange juice have proved effective to increase calcium levels and vitamin D levels," says Whiteson. "If you or your child are lactose intolerant or like orange juice, this could be a very useful way to get vitamin D and calcium." To make the most of, Whiteson suggests making a smoothie with balanced fruit, whole fruits, Greek yogurt and fortified orange juice. And for a unique blend of super nutrients that flatte your intestine, increase your metabolism, treat your digestive system and turn off your grease genes, checkZero Belly Smoothies today!

Soy products are often enriched with calcium, vitamin D and vitamin A, which, as mentioned earlier, many people are deficient. Although they are excellent options, especially for vegetarians, you will want to read labels very carefully here. Not only are soy crops are not only the United States soy crops, but many soy-based products have added sugars, so it is very important to read the nutrition tags closely. You will also want to make sure that you get a considerable amount of vitamin A and D and calcium. For an average person, Whiteson says that a cup of soy milk should contain 30% of the daily intake of suggested vitamin D, 30% of daily suggested daily intake and about 10% for vitamin A. "I Tell my clients to choose unsweetened organic soy milk to avoid soy sugars and adding the GMO, and combine it with healthy greases - like in a smoothie with coconut oil or the lawyer-to support the absorption of vitamin D, "saysLauren Minchen, MPH, RDN, CDN.

"About 20% of all women, 50% of the pregnant woman and 3% of men are deficient in iron," says Minchen. "Iron deficiency anemia is the most common nutrition deficiency and the leading cause of anemia in the United States. Symptoms include fatigue, pale skin and nails, vertigo and headaches." Minchen continues to explain that the body absorbs two to three times more iron sources than plants. So, if you are vegetarian / vegan, youmust Try to combine your food with foods rich in vitamin C so that your body can better absorb iron. These include foods such as citrus fruits, orange juice, peppers, dark leaves, kiwi fruits, broccoli, berries, tomatoes, peas and papayas. "Look for fortified grains and rice to increase your iron stores and combine them with berries to increase your iron shop and make you feel more energized!"

Hemp milk is a neglected dairy alternative, but it's a fantastic option. Made from seeds of the cannabis plant, it contains omega-3 and 6 6 and is often enriched with calcium and vitamins A and D. Discover theBest and worst alternatives of milk So, you know what products are a drink this and that is not that!

For the most part, probiotics are fragile and can not support excessive heat. Thus, probiotics that survive the cooking process are a relatively new innovation directed by brands like purely Elizabeth (they created the world's first probiotic granoles). Purely Elizabeth uses a resistant strain of vegan probiotics than the work to intestinal health stimulating and maintaining failed pathogens thus increasing both a healthy digestive and a healthy immune system.

When buying cereals, Minchen suggests looking for whole grain cereals enriched with B6, B12 and folic acid. "White grains are also enriched with these vitamins, but the whole grains are the best choice for the control of blood sugar, weight management, and fiber for fullness and healthy digestion. »

Some brands of yoghurt like Chobani, Greek gods, and Zoi Greek Add calcium and vitamin D. "When buying these, choose full of fat 4% -For maximum absorption of vitamin D and other natural nutrients in yogurt, like calcium,magnesiumand potassium, says Minchen.

Although salt is a necessary part of a healthy diet, it is very sneaky and found in very high quantities in many foods, particularly packaged. You should make a conscious effort to consume a restricted amount, as well as its quality salt when you consume it. When you add it to your food, opt for a fortified salt containing iodine, an essential nutrient that helps prevent development disabilities, cognitive impairment and goiter. The salt in the processed foods does not contain iodine (in case you needed another reason to avoid treated unwanses!) And iodine deficiency is the leading cause of avoidable brain damage in the world. Having salt with iodine is particularly important if you do not consume seafood.

Fully fortified grain oats can help reduce your risk of heartbeat and diabetes (especially if you use it as a refined grain replacement), but many of these benefits come out of the window if you opt for Sweet fortified eligible. The fortified goggles are high in vitamins B, folic acid, vitamin A and iron. Some have also added calcium, so be sure to read carefully the nutrition labels to avoid unnecessary sugars, chemicals and preservatives! And to get the most out of your oats, check these Ways to lose weight with oatmeal !