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    List of Foods Rich in Calcium and Iron, Handcrafted For You Dietary Sources of Iron

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    rupa surekha
    This document lists foods that are rich sources of iron and calcium. It provides the amount of each mineral in milligrams per 100 grams for various plant and animal foods. Some foods high in iron include poppy seeds, coriander seeds, raisins, soybeans, and chicken liver. Foods high in calcium include dairy products like milk and paneer, poppy seeds, sesame seeds, raisins, soybeans, drumstick leaves, and seafood like crab and oysters. The document notes recommendations for iron and calcium intake during pregnancy and tips for optimal absorption.

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    List of Foods Rich in Calcium and Iron, Handcrafted For You Dietary Sources of Iron

    Uploaded by

    rupa surekha
    71 views3 pages
    This document lists foods that are rich sources of iron and calcium. It provides the amount of each mineral in milligrams per 100 grams for various plant and animal foods. Some foods high in iron include poppy seeds, coriander seeds, raisins, soybeans, and chicken liver. Foods high in calcium include dairy products like milk and paneer, poppy seeds, sesame seeds, raisins, soybeans, drumstick leaves, and seafood like crab and oysters. The document notes recommendations for iron and calcium intake during pregnancy and tips for optimal absorption.

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    Vriksham_IronandCalciumRichFoodsV2

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    This document lists foods that are rich sources of iron and calcium. It provides the amount of each mineral in milligrams per 100 grams for various plant and animal foods. Some foods high in iron include poppy seeds, coriander seeds, raisins, soybeans, and chicken liver. Foods high in calcium include dairy products like milk and paneer, poppy seeds, sesame seeds, raisins, soybeans, drumstick leaves, and seafood like crab and oysters. The document notes recommendations for iron and calcium intake during pregnancy and tips for optimal absorption.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    71 views3 pages

    List of Foods Rich in Calcium and Iron, Handcrafted For You Dietary Sources of Iron

    Uploaded by

    rupa surekha
    This document lists foods that are rich sources of iron and calcium. It provides the amount of each mineral in milligrams per 100 grams for various plant and animal foods. Some foods high in iron include poppy seeds, coriander seeds, raisins, soybeans, and chicken liver. Foods high in calcium include dairy products like milk and paneer, poppy seeds, sesame seeds, raisins, soybeans, drumstick leaves, and seafood like crab and oysters. The document notes recommendations for iron and calcium intake during pregnancy and tips for optimal absorption.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Iron and Calcium Rich

    Foods
    List of foods rich in calcium and iron, handcrafted for you
    Dietary sources of Iron:
    Food source Amount of iron Food source Amount of iron
    (mg/100g) (mg/100g)

    CONDIMENTS CEREALS/LEGUMES

    Jaggery 4.63 White rice 0.65

    Turmeric powder 46.08 Brown rice 1.02

    Coriander seeds 17.64 Millets (Samai) 1.26

    Millets (Varagu) 2.34

    NUTS/SEEDS/DRY FRUITS Wheat flour (Atta) 4.10

    Poppy seeds 10.13 Wheat semolina 2.98

    Gardencress seeds 17.20 Ragi 4.62

    Cashewnuts, raw 5.95 Quinoa 7.51

    Almonds, raw 4.59 Bengal gram (channa dal) 6.08

    Pistachios, raw 4.50 Chickpeas (Black channa) 6.78

    Groundnuts 3.44 Urad dal 4.67

    Niger seeds 19.61 Toor dal 3.90

    Dates, brown 4.79 Moong dal 3.93

    Raisins, black 6.81 Masoor dal 7.06

    Sesame seeds 15.01 Rajma, red 6.13

    Soyabean, white 8.22

    GREENS/VEGETABLES Moth bean 7.90

    Amaranth (all types) 6.37

    Beet greens 5.80 ANIMAL PRODUCE

    Drumstick leaves 4.56 Egg, poultry, white, raw 1.82

    Fenugreek leaves (Methi) 5.69 Chicken, poultry, liver 9.92

    Spinach (Palak) 2.95 Chicken, poultry, wing 1.38

    Ponnanganni leaves 3.88 Goat, spleen 51.41


    Tamarind pulp 9.16 Sheep, liver 6.15

    Cluster beans 3.90 Mackerel 1.46

    Broad beans 1.95 Tilapia 2.84

    Green peas, fresh 1.58 Tuna 1.60

    Curry leaves, fresh 8.67 Sea crab 1.10

    Mint leaves, fresh 8.56 Tiger prawns, orange 0.73

    Pumpkin leaves, tender 5.58 Prawns, big 0.78

    Coriander leaves 5.30 Rohu fish 1.04

    Dietary sources of Calcium:


    Food source Amount of Ca Food source Amount of Ca
    (mg/100g) (mg/100g)

    DAIRY CEREALS/LEGUMES

    Whole Milk (Cow) 118 Jowar 27.6

    Whole Milk (Buffalo) 121 Brown rice 10.93

    Panneer 476 Millets (Samai) 16.06

    Millets (Varagu) 15.27

    NUTS/SEEDS/DRY FRUITS Wheat flour (Atta) 30.94

    Poppy seeds 1372 Horsegram, whole 269

    Homam seeds 1034 Ragi 364

    Cumin seeds 878 Quinoa 198

    Coriander seeds 718 Bengal gram (channa dal) 46.32

    Cloves 567 Chickpeas (Black channa) 150

    Sesame seeds, white 1283 Urad dal 55.67

    Figs 78.52 Toor dal 71.73

    Dates, brown 71.2 Moong dal 43.13

    Raisins, black 73.24 Masoor dal 44.32

    Sesame seeds, black 1664 Rajma, red 126

    Soyabean, brown 239

    GREENS/VEGETABLES Moth bean 154

    Amaranth (all types) 359 Horse gram 269

    Beet, greens 151


    Drumstick leaves 314 ANIMAL PRODUCE

    Fenugreek leaves (Methi) 274 Egg, poultry, raw 49

    Spinach (Palak) 82.29 Egg, poultry boiled 120

    Ponnanganni leaves 388 Chicken, poultry, wing 28.13

    Mustard leaves 191 Country hen, wing 35

    Cluster beans 121 Sea crab 333

    Broad beans 70.57 Bommuralu fish 47.33

    Ladiesfinger 86.12 Kadal bral 73.92

    Curry leaves, fresh 659 Mullet 35.2

    Mint leaves, fresh 205 Mackerel 31.27

    Gardencress, fresh 217 Silvercarp 85.55

    Parsley 288 Tilapia 99.39

    Betel leaves, big 207 Oyster 126

    Mud crab 201

    Crab 128

    Clam, green shell 121

    Note:
     A pregnant mother requires 27 mg of iron per day and 1000 mg of calcium
    per day for a healthy gestation.
     Iron absorption is faster with heme iron and for efficient absorption of non-
    heme iron, Vitamin C (ascorbic acid) is recommended.
     It is better to consume iron and calcium supplements at different times of
    the day, as calcium may counteract the absorption of iron if taken together.
     Your healthcare professional can determine if you require iron or calcium
    supplements. Please consult them before taking supplements or before
    making changes in your diet.

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