Micronutrients & recovery
Soaking or fermenting maize flour to reduce phytic acid (IP-6 and IP-5) content significantly improves zinc and iron bioavailability when combined with animal protein sources, but has minimal impact on bioavailability when used alone.
If you prepare maize porridge, soaking the flour in water before cooking (or fermenting it) breaks down compounds that block nutrient absorption. However, this step alone isn't enough to fix deficiencies. You must combine this preparation method with sources of animal protein, like small dried fish, to truly unlock the iron and zinc in the maize.
Soaking reduces the IP-5 and IP-6 content of unrefined maize (and most legumes) via passive diffusion... As a result of the increase in readily available haem iron and zinc derived from the small dried fish with bones, combined with the dramatic reduction in the [Phy]:[Zn] (30 v. 4) and [Phy]:[Fe] (15 v. 5) molar ratios as a consequence of the soaking, there will probably be a shift from low to high bioavailability for zinc... and possibly for iron.
Why this rating
Based on calculated food composition and established bioavailability algorithms.
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
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →