Discover how traditional fermented dishes support B-vitamin absorption.
1 Answer
Yes, fermented foods like idli and dhokla can contribute to increased B vitamin intake, particularly B12, riboflavin (B2), and niacin (B3), due to the activity of microorganisms during fermentation.
Detailed Explanation:
Fermentation is a metabolic process that uses microorganisms like bacteria, yeast, or molds to convert carbohydrates into alcohol or organic acids. During the fermentation of idli and dhokla batter, microorganisms such as lactic acid bacteria (LAB) thrive. These bacteria not only contribute to the characteristic sour taste and fluffy texture but also synthesize certain B vitamins. Specifically, some strains of LAB can produce riboflavin (B2), niacin (B3), and even vitamin B12, although B12 production is less common and depends on the specific microorganisms present and the availability of cobalt in the fermentation environment. The fermentation process also enhances the bioavailability of existing nutrients in the ingredients (rice and lentils), making them easier for the body to absorb. Therefore, consuming fermented foods like idli and dhokla can be a beneficial way to naturally increase your intake of these essential B vitamins.
Pro Tip:
To maximize the B vitamin content in your idli or dhokla, ensure a long and proper fermentation time (ideally 12-18 hours) at a suitable temperature (around 80-85°F or 27-29°C). This allows the beneficial bacteria to multiply and produce more vitamins.