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, dry | 2.3 | Lotus stem. Dry | 60.6 |
| Rice, parboiled, milled | 1.0 | Nuts | |
| Rice, flakes | 20.0 | Cashew | 5.81 |
| Rice, puffed | 6.6 | Fishes | |
| Wheat, whole | 5.3 | Chingri, small dried | 27.9 |
| Wheat, whole, flour | 4.9 | Crab muscle | 21.2 |
| Wheat, whole, refined | 2.7 | Herring, Indian | 9.3 |
| Pulses | Mark | Mackerel | 4.5 |
| Bengal, gram dhal | 5.3 | Promfret, white | 0.9 |
| Lentils | 7.58 | Prawns | 5.3 |
| Dry peas | 7.05 | Rohu | 1.0 |
| Soybean | 10.4 | Sardines | 2.5 |
| Leafy vegetables | Meat and Poultry | ||
| Arnaranth (chaulai) | 22.9 | Egg, hen | 2.1 |
| Beet greens | 16.2 | Liver, sheep | 6.3 |
| Mint | 15.6 | Mutton, muscle | 2.5 |
| Mustard leaves | 16.3 | Pork, muscle | 2.2 |
| Spinach | 1.14 | Milk and Milk Products | |
| Miscellaneous | Milk buffalos, Milk cows, Curds cow milk | 0.2 | |
| Jaggery, cane | 2.64 | Cheese | 2.1 |
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