Nutritional Foods

Foods Rich in Iron.

Iron deficiency is the most common form of nutritional deficiency – especially among children. Not getting enough iron can cause iron deficiency anemia and make you more susceptible to illness and infections.

There are two types of iron: Heme iron from animal sources and non-heme iron from plant sources.

  • Spinach
  • Radish leaves
  • Chapati
  • Beetroot
  • Peanut Butter
  • Apples
  • Pomegranate
  • Brown Rice
  • Oatmeal
  • Tofu
  • Tomatoes
  • Broccoli
  • Soy Beans
  • Lentils
  • Dried Apricots
  • Nuts
  • Honey
  • Prunes
  • Raisins
  • Dates
  • Beans
  • Quinoa
  • Strawberries
  • Sunflower & sesame seeds
  • Eggs
  • Sea food
  • All kinds of meat

#Iron content of selected foods (gm/100gm)

Cereals Other vegetables
Maize, dry2.3Lotus stem. Dry60.6
Rice, parboiled, milled1.0Nuts
Rice, flakes20.0Cashew5.81
Rice, puffed6.6Fishes
Wheat, whole5.3Chingri, small dried27.9
Wheat, whole, flour4.9Crab muscle21.2
Wheat, whole, refined2.7Herring, Indian9.3
Bengal, gram dhal5.3Promfret, white0.9
Dry peas7.05Rohu1.0
Leafy vegetablesMeat and Poultry
Arnaranth (chaulai)22.9Egg, hen2.1
Beet greens16.2Liver, sheep6.3
Mint15.6Mutton, muscle2.5
Mustard leaves16.3Pork, muscle2.2
Spinach1.14Milk and Milk Products
MiscellaneousMilk buffalos, Milk cows, Curds cow milk0.2
Jaggery, cane2.64Cheese2.1

Foods Rich in Protein.

Proteins are made up of amino acids attached to each other in long chains. Every cell in your body, from your muscles and bones to your skin and hair, contains proteins. You get protein from the foods you eat. When you eat protein-containing foods, the protein is broken down by your body into amino acids.

There are two sources of protein: Animal sources are especially rich in protein and non-animal sources also provide adequate amounts of protein.

  • Eggs
  • Milk
  • Curd
  • Paneer
  • Cheese
  • Butter
  • Soya Milk Plain
  • Tofu
  • Low-Fat Yogurt
  • Peanut
  • Peanut Butter
  • Beans and Peas
  • Broccoli
  • Spinach
  • Cauliflower
  • Green Pepper
  • Cucumbers
  • Cabbage
  • Tomatoes
  • Mushrooms
  • Dry fruits
  • Dates
  • Sweet Corn
  • Guavas
  • Bananas
  • Avocados
  • Tangerine
  • Coconut
  • Blueberries
  • Apples
  • Whole Wheat Bread
  • Hemp
  • Poultry
  • Sea food
  • All kinds of meat

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