Journal
Nutrition science and food intelligence for Kenyan meals.
The budget meal that beats a supplement
Omena, sukuma wiki, and a squeeze of lemon deliver absorbable iron, calcium, omega-3, and vitamins A and C for under KES 100 — and outperform a standard multivitamin on several of them.
What your body actually absorbs from a plate of githeri
A typical githeri plate carries 5.2mg of iron, 2.1mg of zinc, 60mg of calcium, and 400mcg of vitamin A — but unenhanced, you absorb less than half of most of it.
Sukuma wiki vs spinach: the calcium question
Your body absorbs 49% of the calcium in sukuma wiki but only about 5% of the calcium in spinach — and sukuma wiki costs less per bunch too.
Why your chai timing matters more than what's in your chai
Chai during lunch can block 60-70% of the iron in your meal. Move it two hours later and you absorb roughly three times more from the same plate.
Five things you didn't know about ugali nutrition
Fortified maize flour carries 15mg of iron per kg on the label — but phytates in the same flour can block more than half of it from ever reaching your blood.
