Fortified Plant Milks
Overview
Fortified plant milks (soy, almond, oat, etc.) provide essential nutrients like B12, vitamin D, and sometimes iodine, helping close vegan nutrient gaps. Targets foods providing essential brain supporting vitamins: D (UV-exposed mushrooms; fortified plant milks/yogurts), B12 (fortified plant milks, nutritional yeast).
Food Context
Synergies
- Part of functional food strategy
Sourcing
- Choose fortified varieties for B12 and D
Preparation
- Check fortification levels and forms (methylcobalamin for B12)
- Important for vegan/vegetarian nutrient sufficiency
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 112 kcal | — |
| Protein | 3.5 g | — |
| Total fat | 0 g | — |
| Saturated fat | 0 g | — |
| Carbohydrates | 23.5 g | — |
| Fibre | 1.2 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.4 mg | 2.3% |
| Zinc | 1.1 mg | 10.3% |
| Magnesium | 40 mg | 9.5% |
| Selenium | 7 µg | 12.7% |
| Calcium | 88 mg | 8.8% |
| Potassium | 339 mg | 10% |
| Choline | 15.2 mg | 2.8% |
| Folate | 12 µg | 3% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B6 | 0 mg | 2.8% |
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
12 substances in this food
Calcium
Bone health; neurotransmission; interacts with vitamin D and K2
Iodine
Thyroid hormone synthesis; neurodevelopment; neurotransmitter regulation
Vitamin B12 (Cobalamin)
Methylation; myelin; mitochondrial odd-chain FA metabolism
Vitamin D
Neurotrophic and immune modulation; calcium homeostasis
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Choline
Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
References
- Fortified plant milks and dairy milk can help meet calcium (and sometimes iodine, depending on fortification and local practices) targets
- Targets foods providing essential brain supporting vitamins: D (UV-exposed mushrooms; fortified plant milks/yogurts), B12 (fortified plant milks, nutritional yeast)
- Vitamin B12: Fortified plant milks, nutritional yeast, supplements