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You've got a carton of orange juice in the fridge that's labeled "with calcium" and a box of cereal in the pantry that's marked "100% of the Daily Value of 12 vitamins and minerals." But are foods and juices with added levels of nutrients really better?
It depends. To be safe, stick to this rule of thumb: Consume only enriched foods that are healthy to begin with (for example, orange juice, which has lots of natural vitamins and phytonutrients even if calcium isn't added). Pass on, say, enriched fruit punch — it contains only a tiny fraction of real juice and loads of high-fructose corn syrup!
Check out the following list of commonly added vitamins and nutrients to find out how they may benefit your diet.
Calcium
Almost 90 percent of American women aren't getting the recommended levels of the mineral (1,000 mg a day for women up to age 50; 1,200 mg daily for women age 51 and up). In order to get enough calcium, you need to eat about two high-calcium foods daily. Nonfat or low-fat dairy foods, like milk and yogurt, are the best choices (skip cheeses, which are high in calcium but also high in saturated fat and sodium). If you don't like dairy foods or are lactose intolerant, calcium-enriched orange juice or soymilk can be a bone-saver.
Omega-3 Fats
These are the fish oils (EPA and DHA) and the plant oil (ALA) that are good for your heart, brain, and joints. Not only are Americans getting too little omega-3, they're also getting too much omega-6 (found in corn and safflower oil), which competes with the body's omega-3s. If you eat fatty fish such as salmon, trout, sardines, mackerel, and bluefish at least twice a week, and consume canola oil and walnuts regularly, then you may be getting enough omega-3. But if not, try buying eggs that contain omega-3 fats (Eggland's Best is a nationally available brand).
Vitamin C
It's easy to get enough vitamin C if you eat just one or two servings of fruits and vegetables daily. Cantaloupe, grapefruit, kiwi, mangoes, oranges, and strawberries are high-C fruits, and broccoli, cauliflower, potatoes, and tomatoes are high-C vegetables. But if a food is healthy and it's got added vitamin C, why not buy it? It's safe for almost anyone to have up to 500 mg of vitamin C daily (800% of the Daily Value).
12 Vitamins and Minerals...
...or 10, or 15, or whatever! You see this on breakfast cereals, energy bars, and smoothies. Here's the deal: If you're taking a daily multivitamin, you don't need all these extra vitamins and minerals. In fact, it could be overkill. But if you're not taking a multi, then it shouldn't hurt you to have one fortified food a day — in fact, it could help. However, none of these fortified foods take the place of a good multi; they don't carry all of the vitamins and minerals you need.
