Food-based approaches to meeting vitamin and mineral needs - Iron and Zinc

Reference from the joint report of FAO/WHO expert consultation on Human Vitamins and Minerals verbatim. (Chapter 2)

Minerals such as iron and zinc are low in cereal and tuber-based diets, but the addition of legumes can slightly improve the iron content of those diets. However, the bio-availability of this non-heme iron source is low.

Therefore, it is not possible to meet the recommended levels of iron and zinc in the staple-based diets through a food-based approach unless some meat, poultry, or fish is included. For example adding a small portion (50 g) of meat, poultry, or fish will increase the total iron content as well as the amount of bio-available iron.For zinc the presence of a small portion (50 g) of meat, poultry, or fish will secure dietary sufficiency of most staple diets. The consumption of ascorbic acid along with the food rich in iron will enhance absorption. There is a critical balance between enhancers and inhibitors of iron absorption. 

Nutritional status can be improved significantly by educating households on food preparation practices, which minimise the consumption of inhibitors of iron absorption; for example, the fermentation of phytate-containing grains before the baking of breads to enhance iron absorption.