I mentioned last week that your body will likely absorb vitamins better if given them in smaller amounts throughout the day rather than one pill with your full daily amount in. So, today’s post is all about fortified foods to boost your vitamin intake. I have a range of products that can be used for different things/ different meals as suggestions. Obviously, these are only suggestions and they are targeted on how to add vitamins to your vegan diet specifically, but anyone could benefit from adding these things to their diet. Â
Fortified foods to increase vitamin intakeÂ
Protein PowderÂ
This isn’t every brand or product, but some protein powders also contain added vitamins. If you’re someone who uses protein powder regularly anyway, it makes sense to add a fortified one to your diet. I use this one from MyVegan if I don’t feel like eating anything after my run. Â
BarsÂ
You might fall lucky here and realise that some of the snack bars you eat have added vitamins. Or you might not. I’m not suggesting you change the ones you eat to a fortified one just because they’re fortified. It’s one of those things where you either like them or you don’t. But you might be getting a boost without even realising. Â
Nutritional YeastÂ
Nutritional yeast is arguably the most cliched vegan ingredient ever. Used to add a cheese flavour to lots of dishes, it’s a pantry staple for most vegans. And it’s full of vitamins. Â
DrinksÂ
You can get vitamin waters, smoothies with added vitamins or things like Waterdrop Microdrinks (previous PR). I know some people avoid bottled smoothies because of the sugar, but if you’re out and you fancy a juice or smoothie that day, you can get some that contain a lot of added nutritional value. Â
Dairy Alternatives Â
Yes, plant milk is technically a drink and could be included in the last category, but the majority of dairy alternatives are fortified with the same thing. If you’re trying to add more vitamins because you think your diet could be lacking something, dairy alternatives are often fortified with calcium and vitamin D so they can offer the same nutritional value as the dairy version. And they usually have B12 too, just to remind you that vegans are the primary consumers. Â
Cereals/ Flours etcÂ
This one isn’t dietary specific; a lot of cereals and flours are fortified. This varies across the globe, but in the UK it’s a legal requirement that white bread is fortified. Whereas things like cereals are optional, but many are, especially if it’s a cereal more aimed at children. Please be aware that a lot of cereals fortified with vitamin D will not be vegan as they use animal derived vitamin D (vegetarian). Remember to check your labels! Â
But, if you can eat them, cereals are usually fortified with iron, vitamin D and a range of B vitamins at around 25% of your RDA per serving. Â
Do you eat any of these fortified foods? Or do you have another fortified favourite to boost your vitamin intake? Â
Until next time,Â
SophieÂ
These are great ideas for vegans to get their vitamins! Thanks for sharing.
Great post! Thank you for sharing this as I need to increase my vitamin intake! I’ve tried the innocent smoothies before and they are really nice! I definitely want to try some protein powders because they would be great to have after workouts.
I love getting vitamins from weird and wonderful fruits and veg! I like heading down to our local and picking up something I’ve never tried before!
Katie | katieemmabeauty.com
I’m one of those people who tries to avoid smoothies like Innocent as they are full of sugar, like you, I prefer Waterdrop Drinks! x
Lucy | http://www.lucymary.co.uk
I struggle to get a good vitamin intake and have been feeling rubbish due to this so will definitely be giving some of these a go! The smoothies look very good!
Dairy alternatives are so good nowadays – I absolutely love oat milk! Protein powder is also super easy to include in a smoothie or milkshake 🙂 x
Love this set of ideas. I usually like finding yummy nutritious bars or making myself a fruit smoothie.
http://www.fashionradi.com
I like snack bars and always must have one in my bag.
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Those innocent smoothie drinks are so good- even better that they’re super healthy! Tbh vitamin intake isn’t something that i nesscessarily think about but lately noticing I’ve been feeling sluggish and tired all the time, my diet is the first thing I’m starting to look at more and pay attention to the things my body needs!
Ooo! I love getting the chance to get more vitamins in my body! It was a great choice on my half to have almond milk! I’ve been tempting to try nutritional yeast but I didn’t even like the cheese anyway! xD
Daisy xoxo |
Ooo I love the innocent smoothies – I know they may not be the best for you, but don’t smoothies typically contain a lot of sugar anyway because of all the fruit? I am yet to try a protein powder – I don’t want to buy a huge pack of something I don’t like and won’t end up using, I need to shop around a little.
Hayley || hayleyxmartin
Great post, it’s interesting to see what food can help with giving you that vitamin increase. I do try to have a protein shake most days, and the one I have does have added vitamins in too, which is great. I also have nutritional yeast in my cupboard as a staple, mostly because a lot of the recipe books I have are mostly vegan so it is mentioned a lot! xx