Why do my own work if someone else will do it for me, right? I was lucky enough to be contacted about having a writer from a pretty well known website post on my site. Of course, I said yes and I’m glad I did, because the topic is one I think you’ll really enjoy. I won’t waste any more of your time, so let’s get right to it…
Fortified foods may seem like an ideal addition to your diet because of their nutrients. But these products may be nothing more than processed foods that contain synthetic vitamins and minerals.
For instance, fortified breakfast cereals and milk may seem healthy, but in reality, they may contain metal shavings or ineffective forms of nutrients.
The Right Sources of Iron
There is no better source of minerals than whole foods. So, instead of choosing cereals loaded with toxic iron fillings, you should pick whole foods that have bioavailable iron, such as:
- Grass-fed meats, such as beef, pork, lamb, and veal
- Green leafy vegetables, like spinach, asparagus, broccoli, collard greens, kale, parsley, cabbages, watercress, and Brussels sprouts
- Wild-caught salmon
- Most kinds of dried beans, including black eye beans, pinto beans, kidney beans, and lima beans
- Nuts and seeds, such as walnuts, almonds, cashews, sesame seeds, hazelnuts, and sunflower seeds
When taking an iron supplement, one of the most effective is carbonyl iron. There haven’t been any reports of accidental overdose when taking this type of iron.
There is also the issue of iron absorption. Some people cannot absorb iron efficiently. One way to improve absorption is by obtaining vitamin C from natural food sources like green leafy vegetables.
Caffeine should be avoided because it inhibits iron absorption.
The Truth About Foods that Contain Vitamin D
Just like foods fortified with iron, it is very common to see foods fortified with vitamin D. Adding vitamin D to milk has been a practice in the United States since 1933. At present, over 90 percent of the US milk supply contains 400 international units (IU) of vitamin D.
These milk products contain a synthetic form of vitamin D called ergocalciferol or vitamin D2. This form is less potent than vitamin D3, the natural form of vitamin D. Also, vitamin D2 does not last long in your body.
There are some dairies that fortify milk products with vitamin D3, but it can be difficult to get this nutrient from food alone. While labels display the amount of vitamin D, fortified foods may contain more or less than what their label states. You won’t really know how much you’re getting.
For example, animal-based sources like salmon contain only up to 450 IUs of vitamin D, while one large egg yolk only contains 41 IUs. This is only a fraction of the 8,000 IUs you need on a daily basis.
As with most nutrients, it is best to get vitamin D from natural sources. Humans were designed to produce vitamin D3 by exposing their skin to natural sunlight, so it is best to obtain vitamin D from sunlight.
People who have long winters or live in regions where the sun is scarce can use safe tanning beds as an alternative. Safe tanning beds are those that use electronic ballasts, which emit very little electromagnetic fields.
Another substitute to sun exposure is a high-quality vitamin D supplement. To determine the dosage, you must first have your vitamin D levels tested using a 25(OH)D or 25-hydroxyvitamin D test. It is important to raise your vitamin D levels to 50 to 70 mg/dl. When supplementing with vitamin D, you must be careful to make sure your levels stay within 50 – 70 mg/dl as it is possible to overdose.
Iron and vitamin D are just two examples of nutrients commonly added to food products. To make sure that you are getting these nutrients in the right amount, stick to an organic whole food diet and expose your skin to healthy amounts of sunlight.
About the Author
Adrienne R. writes online articles on natural health topics, such as vitamin D and multivitamin benefits. She is subscribed to the Mercola health newsletter and other health-related online sources. She is able to incorporate what she reads and is slowly adjusting her lifestyle for the better.
Thanks for the info, Adrienne! Do you take any vitamins or buy fortified foods? Personally, I try to get all vitamins from natural sources as much as possible…like Adrienne recommends. What about you? Let me know in the comments!