Journal

Githeri carries iron, zinc, and calcium, but your body keeps only part of them. Four small habits that cost little or nothing help it take in more.

Spinach has the reputation, but your body takes in far more of the calcium in greens like sukuma wiki. Here's why, and how Kenyan market greens compare.

Chai with your lunch holds back much of the iron in the meal. Have it an hour or two later, and your body keeps more of the same plate's iron, at no extra cost.

Packet maize flour has iron added, but maize holds on to much of it. What you eat with your ugali, and when you drink your chai, decides how much your body takes in.