Micronutrients & recovery
Consumption of small indigenous fish species provides high bioavailability of Vitamin A, Iron, Zinc, and Calcium, serving as a cost-effective strategy to mitigate micronutrient deficiencies in developing countries.
In regions where small fish (like sardines, anchovies, or local small indigenous species) are available, prioritize consuming them whole (including bones and heads) to maximize intake of Calcium, Iron, and Zinc. For Vitamin A, prefer fresh or steamed preparations over sun-dried ones, as drying destroys this vitamin, though the body's liver stores can mitigate some loss.
Evidence collected confirmed the high levels of vitamin A, Fe and Zn in some of the small fish species in developing countries. These small fish are reported to be more affordable and accessible than the larger fish and other usual animal-source foods and vegetables.
Why this rating
The paper is a review of observational and nutritional composition data; it notes a lack of rigorous impact studies on nutritional status.
Source
The potential role of small fish species in improving micronutrient deficiencies in developing countries: building evidence
Nozomi Kawarazuka et al. · Public Health Nutrition · 2011
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