Consumers interested in health often look for products packed with essential nutrients like protein, calcium, vitamin D and magnesium to address specific needs such as immunity or energy levels. Nutritional fortification presents an unparalleled opportunity for innovation.
Each nutrient plays an integral part in maintaining optimal body functioning and must be consumed in small doses for proper absorption. Daily values (DVs) offer guidance when selecting healthy food choices to meet personal dietary needs.
Fiber
Consume more fiber!” We’ve all heard it said; fiber is an integral component of a healthy diet and only 5 percent of adults meet the 25 to 35 gram daily recommendation for adults. Fiber is an indigestible carbohydrate that helps prevent overeating while encouraging regular bowel movements.
Diets that include whole grains, vegetables, fruits, legumes and nuts have been shown to significantly lower cholesterol and blood sugar levels while potentially decreasing risk of heart disease. Try including chia or flaxseed seeds into your breakfast cereal or smoothie!
Magnesium
Magnesium is an indispensable cofactor in energy production and metabolism, bone development, potassium transport across cell membranes, muscle cramp relief and constipation relief, among many other uses. One study linked higher intakes of magnesium with reduced risk for nonhemorrhagic stroke.
However, long-term use of proton pump inhibitors (PPI) and diuretics can reduce dietary magnesium by hindering its absorption or increasing loss through urine. Before adding extra magnesium supplements to your diet, consult with a health care provider first.
Potassium
Potassium is an important mineral that aids your nerves in responding to stimuli and muscles in contracting (tightening), including those found within your heart. Furthermore, potassium lowers blood pressure by moving nutrients into cells while eliminating waste products out.
Most healthy adults get enough potassium through diet. But the National Academies of Sciences, Engineering and Medicine has classified potassium as a “nutrient of public health concern”, since inadequate intakes have been linked with several chronic diseases. Consuming more foods rich in potassium could improve bone health while decreasing risks like kidney stones or high blood pressure.
Vitamin A
Vitamin A is a fat-soluble nutrient essential for maintaining good eye health, the functioning of organs and tissues, and supporting normal fetal development in utero. Vitamin A can be found naturally in food sources like liver, whole milk dairy products and oily fish; fortified foods or supplements also often contain this vitamin; alternatively it may also be known by its other name: Retinol/retinoic acid.
Recent experimental evidences demonstrate the role of vitamin A in various physiological processes. These include its impact on adipose tissue and regulation of proteins involved in glucogenic, lipogenic and fatty acid oxidative pathways (PEPCK, ACCL 4&5, FABP). Vitamin A may also enhance immune responses.
Vitamin C
Vitamin C, commonly referred to as ascorbic acid, is a water-soluble nutrient found naturally in many foods as well as dietary supplements and available over-the-counter. Although small amounts are required for human health in small doses, as it cannot be manufactured or stored by our bodies alone; hence it must be consumed daily in order to remain effective.
Vitamin C acts as a natural antioxidant, providing electrons to neutralize harmful free radicals and convert them to their less dangerous forms 19. Additionally, it supports other antioxidants in the body’s activities.
Vitamin E
Vitamin E is essential to our bodies for protecting us against oxidative stress, which can contribute to certain chronic diseases. Vitamin E also prevents platelet clumping and enhances immune function as well as being anti-inflammatory with hyperglycemic and hypercholesterolemic properties.
Diets rich in nuts, seeds and vegetable oils should provide your daily requirement of alpha-tocopherol vitamin E; alternatively you may opt for supplements. There are eight forms of this essential nutrient; alpha, beta, gamma or delta forms can all end in tocopherol or tocotrienol as their respective suffixes.
Vitamin D
Vitamin D (also referred to as calciferol) can be found naturally in certain foods or as an add-in in many other products, as well as taken in supplement form. Vitamin D production occurs endogenously through sunlight striking our skin and initiating production.
Studies have consistently reported a lower incidence of osteoporosis, cancer, depression, multiple sclerosis, heart disease and type 2 diabetes among individuals with higher serum 25(OH)D levels compared with those with lower levels. Both observational and randomized clinical trial data support these results.
