South Indian foods based on fermentation and as well recipes from northeast India are excellent for absorption of minerals like zinc and iron and can address mineral deficiency, experts say.
In a recent study published in Current Science, experts from ICAR-Indian Institute of Horticultural Research (IIHR) have pointed out that "despite sufficient availability of iron and zinc through food, there is widespread zinc and iron deficiency in our population".
They say this is due to the phytic acid content in vegetarian foods which binds with these minerals in the digestive tract, making their absorption difficult.
Phytic acid is the major storage form of phosphorous in cereals, legumes, oil seeds and nuts. It is a known food inhibitor.
"Vegetarians often consume more iron than omnivores. Yet, they also consume more anti-nutrients, including phytates, and these reduce the amount of iron available to their bodies. While in the intestines, phytic acid can bind the minerals iron, zinc and manganese. Once bound, they are then excreted in waste," A.N. Ganeshamurthy of IIHR told IANS.
Consuming 5-10 mg of phytic acid can reduce iron absorption by 50 per cent.
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"This is why vegetarian eaters should eat more iron than omnivores (33 mg for vegetarian eaters versus 18 mg for omnivores)," he said.
Ganeshamurthy said several methods are available to reduce the phytic acid content of Indian foods and improve the bio-availability of minerals.
"Especially South Indian foods have the process of fermentation, soaking and germination which reduces phytate leading to enhanced bio-availability. Other methods like minimal milling, Vitamin C intake, heating, enzymatic treatment of grains with phytase enzyme and maintaining a low pH in the gut through gut floral manipulation, as well as genetic improvement of food crops may enhance bio-availability," he said.
In addition, he said the northeast region's food habits are also excellent as far as mineral absorption is concerned.
"People who like northeast Indian foods must enhance the consumption of such foods," Ganeshamurthy said.
The researchers bat for developing cuisines which involve more of soaking, fermentation, sprouting the grains, using unpolished rice, whole grain floors, multi grain flours, etc.
"Vegetarians must change their food habits by shifting to some of the methods like fermentation, soaking and germination which reduces phytate leading to enhanced bio-availability. Vegetarians should also enhance the consumption of more fruits and vegetables, particularly consumption of fruits like guava, green leafy vegetables, more of salads than cooked foods. Non-vegetarians should also enhance the consumption of fruits and vegetables," he said.
The researchers computed national iron and zinc balance using theoretical mean daily per capita dietary requirement and composition of these minerals in food sources from agriculture, horticulture, animal husbandry and fisheries.
"We have enough iron and zinc in our foods. It is the responsibility of the government that this food is made available to its population. Fortification of food with iron and zinc without caring for the bioavailability is of no use as the phytate content in our staple food is high and the bioavailability is low," he added
D. Kalaivanan and B.L. Manjunath are the other authors of the paper.
--IANS
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