Processed foods: what do they do to your vitamin intake?
Processed food is an integral part of our daily lives. From ready meals to snacks and soft drinks – it's easy, fast, and available everywhere. But what does this mean for your vitamin intake?
What is processed food?
Processed food (also known as ultra-processed food) refers to products that are industrially composed and have often undergone multiple processing steps.
Examples include:
- ready meals
- crisps and snacks
- soft drinks and sweets
According to the Food and Agriculture Organization, the consumption of this type of food is increasing worldwide.
What does science say?
Research shows that a diet high in processed foods is often associated with a lower intake of essential vitamins and minerals (Monteiro et al., Public Health Nutrition, 2019).
The RIVM also shows that many Dutch people do not meet all recommended vitamin allowances – despite consuming enough calories.
This is because processed foods often:
- contain fewer nutrients
- provide a relatively high amount of “empty calories”
Hidden deficiencies
An important consequence of this is the emergence of so-called hidden deficiencies:
you eat enough (or even a lot), but still don't get enough vitamins.
Specifically, the intake of:
- vitamin D
- vitamin B12
- folate
lags behind for a portion of the population.
Why does this happen?
1. Lower nutrient density
Processed products often contain fewer micronutrients per calorie than unprocessed foods.
2. Less variety
A diet with many ready-made products often contains fewer vegetables, fruits, and whole-grain products.
3. Busy lifestyle
Convenience plays a major role: quick choices more often lead to less nutritious options.
According to the World Health Organization, this is an important factor in changing eating patterns worldwide.
Important nuance
Not all processed food is inherently bad. According to the European Food Safety Authority, it's about the overall diet.
A balanced diet with sufficient variety remains the foundation.
What can you do?
- Choose fresh and unprocessed products more often
- Ensure sufficient variety in your diet
- Pay attention to your daily vitamin intake
DOZE tip
In a busy daily life, it's not always easy to get everything from food. A practical supplement can help maintain your daily vitamin intake – especially when convenience is important.
Conclusion
Processed food fits into modern life but can contribute to a lower vitamin intake. By making conscious choices and supplementing where necessary, you support your body in the right way.
