Family Fortification: Simple Nutrition, Big Impact

In today’s world, it’s not always easy to get all the nutrients your body needs — especially when time is tight, food budgets are stretched, and eating habits vary across ages. That’s where food fortification comes in: a smart, science-backed way to help families stay healthier, stronger, and better nourished.

What Exactly Is Fortification?

Fortification is the process of adding essential vitamins and minerals to food — nutrients that either weren’t there to begin with, or that were lost during food processing.

It’s a World Health Organisation-endorsed public health strategy that’s been used for decades to improve nutrition on a large scale — especially in communities where people may not have regular access to a wide variety of fresh, nutrient-rich foods.

Why Fortification Matters

Micronutrients – like iron, vitamin A, folic acid, zinc, and iodine – are essential for everyone, every single day. Whether you’re a growing child, a busy parent, a long-distance runner, or even in your senior years, your body depends on these nutrients for energy, growth, brain function, and a strong immune system.

However, even with the best intentions and balanced meals, many people still don’t get enough of these vital nutrients. This is known as ‘hidden hunger’:

• Globally, more than 2 billion people suffer from micronutrient deficiencies, with iron deficiency anaemia being the most widespread, affecting over 30% of the world’s population.
• In Africa, about 60% of preschool children and nearly 40% of pregnant women are anaemic, primarily due to iron deficiency. Vitamin A deficiency affects roughly 30% of children under five, increasing risks of blindness and infectious diseases.
• In South Africa, iron deficiency anaemia affects around 23% of children under five and nearly 30% of pregnant women, while vitamin A deficiency remains a concern in vulnerable groups. This hidden hunger contributes to fatigue, impaired cognitive development, and weakened immunity in communities.

Because these nutrients are so important, it’s vital to include fortified foods in your diet. Everyday staples that are fortified help fill these nutrient gaps quickly, affordably, and effectively — supporting better health for you and your whole family.

Is Fortification Safe?

Yes — food fortification is safe. In fact, it’s one of the most widely used and carefully monitored public health strategies around the world. Here’s why you can feel confident about choosing fortified foods for your family:

• Regulated by law: In South Africa, fortification of staple foods like maize meal and wheat flour is mandatory and regulated by the Department of Health. Strict guidelines ensure nutrients are added in amounts that are safe and beneficial for everyday consumption.
• Scientifically backed: Fortification is supported by decades of global research and endorsed by organisations like the World Health Organization (WHO) and UNICEF as a cost-effective way to improve nutrition and prevent disease.
• No risk of overdose through food: Fortified foods contain small, controlled amounts of nutrients — just enough to help fill nutritional gaps, but not enough to cause harm when eaten as part of a normal diet. For most people, it’s much harder to consume too much of a nutrient through fortified food than through supplements.
• Regularly reviewed: Fortification standards are updated as new science emerges, ensuring nutrient levels stay aligned with what different groups (like children, pregnant women, or older adults) actually need.

Who Benefits from Fortified Foods?

Everyone. But here’s how fortified foods support different stages of life:

Babies and toddlers

• Vitamin A and D support strong bones and a healthy immune system.
• Zinc supports growth and helps build a strong immune response.

Children and teens

• Fortified foods help meet the high nutrient demands of growth and school life.
• Iodine supports concentration and learning.
• Zinc helps maintain healthy skin and supports healing — great for growing bodies.

Women of childbearing age

• Folic acid helps prevent birth defects during pregnancy.
• Iron supports energy and reduces fatigue.
• Zinc plays a role in reproductive health and hormone balance.

Older adults

• Calcium, vitamin D, and B12 help maintain strong bones and energy.
• Fortified foods are especially helpful when appetites are smaller, or digestion becomes less efficient.
• Zinc supports immune function and helps with wound healing as the body ages.

Everyday Examples of Fortified Foods

• Iodised salt – for brain development and thyroid health.
• Maize meal and wheat flour – often fortified with iron and folic acid.
• Breakfast cereals – loaded with B vitamins, iron, and zinc.
• Margarine – usually fortified with vitamin A and D.
• Milk – often fortified with vitamin D and calcium.
• Stock cubes – like Knorrox, which add both flavour and nutrients.

Fortified Food in Action: Family-Friendly Recipes

Fortified food should also taste great. That’s where brands like Knorrox and Knorr come in — making nutritious meals simple, flavourful, and accessible to everyone.

Here are some easy, affordable, and nutrient-smart meals using commonly fortified ingredients:

• Knorrox Lentil & Veggie Curry

  Source of: Iron (lentils and Knorrox Vegetable Curry Flavoured Stock Powder), vitamin A (carrots)

  Ingredients:
  • 1 cup cooked lentils
  • 1 cup chopped carrots
  • 1 onion, diced
  • 1 tbsp Knorrox Vegetable Curry Flavoured Stock Powder
  • 1 tsp curry powder (optional, for added spice)
  • 1 tbsp oil

  Instructions:
  Heat oil in a pot. Sauté onion and carrots until soft. Stir in the curry powder and cook for 1 minute. Add lentils and the Knorrox Vegetable Curry Flavoured Stock Powder. Mix well, add a splash of water if needed, and let it simmer for 5–10 minutes. Serve with fortified maize meal or rice.

• Knorr Creamy Samp & Spinach

  Source of: Vitamin A (spinach), iodine (iodised salt), vitamin D (fortified margarine)

  Ingredients:
  • 1 cup samp (pre-soaked overnight)
  • 2 cups chopped spinach
  • 1 Knorr Chicken Stock Pot
  • 2 tbsp fortified margarine
  • Pinch of iodised salt

  Instructions:
  Cook samp until soft. In a separate pan, sauté spinach with margarine. Stir in the Knorr Chicken Stock Pot and cook until combined. Season with a pinch of iodised salt. Mix with the cooked samp and serve warm.

• Knorr Mince & Pasta Bake

  Source of: Iron (mince and Knorrox Beef Stock Powder), vitamin A (carrots), iodine (iodised salt)

  Ingredients:
  • 500g lean mince
  • 1 cup grated carrots
  • 1 onion, chopped
  • 1 tbsp Knorrox Beef Stock Powder
  • 2 cups cooked pasta
  • ½ cup cheese
  • Pinch of iodised salt (optional)

  Instructions:
  Cook mince, onion, and carrots in a pan until browned. Add Knorrox Beef Stock Powder and mix well. Season with iodised salt if needed. Stir through the cooked pasta, top with cheese, and bake until golden.

Find more fortified-rich recipes here: https://www.whatsfordinner.co.za/recipes.html

A Simple Step Toward Better Health

Fortification doesn’t require a drastic diet change or a trip to a specialist store. It’s about choosing smarter options at the supermarket — foods that give your family more of what they need, without more effort or cost.

Look out for packaging that says “fortified with” or “enriched with,” and make sure these foods are part of balanced, home-cooked meals wherever possible.

Final Thoughts

A well-nourished family is a stronger, healthier, more resilient one. And thanks to food fortification, better nutrition is more accessible than ever — built right into the staples you already know and love.

So whether you're stirring in a Knorrox stock cube, spreading margarine, or dishing up a bowl of porridge, you’re not just feeding your family — you're investing in their future, one nourishing meal at a time.

Read more about Unilever’s position on food fortification here: https://www.unilever.co.za/our-company/health/articles/unilevers-position-on-food-fortification/