Micronutrients & recovery
Substituting plant-based relishes with small dried whole fish (with bones) twice daily significantly increases zinc and iron bioavailability in rural Malawian preschool children by providing haem iron and animal protein that counteract phytate inhibition.
For families relying on maize and plant-based diets, adding small dried whole fish (with bones) to meals twice a day is a highly effective way to boost zinc and iron absorption. This works because the fish provides 'haem' iron and animal protein that help your body absorb nutrients from plants, even if those plants contain compounds that usually block absorption. This is particularly important for young children in rural areas where meat is not a regular part of the diet.
In the five strategies, relishes based on small dried fish replaced plant-based relishes... Comparison of the calculated energy, nutrient, and phytate content, and [phytate]:[zinc] molar ratios of the five modified menus compared with the unmodified menu emphasizes that to ensure that the estimated requirements for iron and zinc are met, the optimal strategy includes dried fish relish twice daily together with porridges prepared using soaked (or fermented) maize flour to reduce their hexa- and penta-inositol phosphate content.
Why this rating
Based on calculated food composition data and established algorithms for bioavailability, though not a direct clinical trial of outcomes.
Source
Dietary diversification/modification strategies to enhance micronutrient content and bioavailability of diets in developing countries
Rosalind S. Gibson et al. · British Journal Of Nutrition · 2001
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