7. Fortified Cereal
To clarify, fortified breakfast cereal is not the same as regular cereal. When a food is fortified, it means extra vitamins and minerals have been added to enhance the nutritional value. For example, vitamin D can be added to milk, B vitamins are often added to pasta and bread, and vitamin A is added to staple food items like rice and oils
Fortified cereal can include many different varieties, like oatmeal, cornflakes, and porridge. They are fortified with nutrients like calcium, iron, vitamin D, folic acid, riboflavin and niacin. Including fortified cereals in your diet is a sure-fire way to get a boost of vitamins and minerals that you may otherwise be lacking. One cup of fortified oatmeal can give you almost 80 percent of your recommended daily iron intake.
Fortified cereal is high in vitamin B6 so it aids production of melatonin, much like tuna. It’s also a complex carbohydrate which boosts tryptophan in the bloodstream. When we sleep, we still burn energy, and it’s important to replenish that energy when we wake up. A bowl of fortified cereal soon after you wake up is the best way to get a good, long-lasting boost of energy.
When you’re shopping for fortified cereal, be sure to read the nutritional values on the box. The amount of vitamins and minerals can still vary, so make sure you get the cereal that contains the largest amounts. Fortified cereal can also be a suitable pre-bedtime snack. Include that with some fortified milk to make it even more healthy.