NUTRIENTS RICH FOOD

Calcium

Calcium	Content (mg)
Cheese	790
Paneer	480
Milk	210
Curds	149

*All the values mentioned are per 100g of edible portion

* Although the calcium content of foods like cereals and leafy vegetables is very high, it is not available to the body as they contain certain compounds such as phytates and oxalates. These compounds combine with calcium in the food products resulting in an unavailable form of calcium.

Iron

Food product	Iron Content (mg)
Lotus stem, dry	60.6
Rice flakes	20.0
Sarson ka saag	16.3
Soyabean	10.4
Moth dal	9.5
Chana, roasted	8.6
Lobia	8.0
Bajra	7.9
Water melon	7.7
Pista	5.81
Cashewnut	5.09
Almond	4.31
Sharifa	4.1
Jowar

Minerals

Minerals	RDA per day	Rich food sources	Important body functions
Calcium	400 mg	Milk and milk products such as cheese, curds, paneer *calcium content of foods like cereals and leafy vegetables is very high, but is in an unavailable form to the body as they contain certain compounds such as phytates and oxalates	Growth, maintenance, and reproduction of the human body; formation and maintenance of healthy bones and teeth; blood coagulation, transmission of nerve impulses, normal heart beat, stimulation of hormone secretion, activation of enzyme reactions and contraction-relaxation of muscles
Chromium	65 mcg	Cheese, whole grains, wheat germ, potatoes, mushrooms, liver, meat and poultry	Metabolism of carbohydrates and fats; regulates the amount of glucose in the blood; needed for insulin to work properly
Copper	2.2 mg	Legumes (dried beans), nuts, whole grains, and potatoes, shellfish, and organ meats	Formation of red blood cells; helps keep bones, blood vessels, nerves and the immune system healthy; aids in the function of enzymes
Fluoride	-	-	Helps in the formation of bones and teeth; may help prevent osteoporosis
Iodine	-	Iodised salt, seafood and crops grown in iodine rich soil	Development and functioning of the thyroid gland; helps burn excess fat by stimulating the rate of metabolism
Iron	30 mg	Whole grains: wheat, millet, oats; Pulses: soybeans, dried beans and peas, kidney beans; Vegetables: broccoli, spinach and other leafy vegetables; Dried fruits: almonds, prunes, raisins, and apricots	Combines with protein and copper to form haemoglobin which transports oxygen in the blood from the lungs to the tissues; necessary for the formation of myoglobin which supplies oxygen to muscle cells; prevents fatigue and promotes good skin tone
Magnesium	-	Dark green leafy vegetables, milk, nuts, legumes (dried beans), bananas, wheat bran, whole grains and meat	Vital to many basic metabolic functions; aids in bone growth and the function of nerves, bones and muscles; required for regulation of normal heart rhythm; aids in regulation of blood pressure and water balance in cells
Manganese	5.5 mg	Whole grains, nuts, legumes (dried beans), vegetables, fruit, instant coffee, tea, and cocoa powder	Vital to reproduction; necessary in energy metabolism; aids in blood, cartilage and bone formation
Molybdenum	500 mcg	Milk, whole grains, legumes (dried beans), dark green leafy vegetables and liver	Activates certain enzymes in the body; necessary in energy metabolism; aids in blood, cartilage and bone formation
Phosphorus	400 mg	Fish, meat, poultry, dairy products, eggs, peas, legumes (dried beans) and nuts	Required for formation of healthy bones and teeth; necessary for energy metabolism
Potassium	-	Fruits, vegetables, milk, meat and poultry	Vital for muscle contraction and nerve impulses; helps with proper function of heart and kidneys; aids in regulation of blood pressure and water balance in cells
Selenium	-	Fish, shellfish, red meat, grains (depending on soil content), eggs, garlic and liver	Helps proper functioning of the heart; needed for proper immune function
Sodium	-	Table salt, soya sauce, monosodium glutamate, cheese, smoked and cured meats, processed and canned foods	Helps regulate blood pressure and water balance in cells; aids in muscle contraction and nerve impulse transmission
Zinc	15.5 mg	Milk, whole grains, meat, liver, shell fish and wheat germ	Protein synthesis; wound healing; development of the reproductive organs, prostate functions and male hormone activity; contractility of muscles; normal tissue function; aids in the digestion and metabolism of phosphorus

Protein

Food product	Content (g)
Soyabean	43.2
Ground nut	25.3
Cheese	24.1
Pulses (dals)	23.3
Paneer	18.3
Meat	18.0
Fish	18.0
Wheat flour	12.1
Maize, dry	11.1
Egg, hen	7.0
Milk, buffalo's	4.3
Milk, cow's	3.2
Curds	3.1

*All the values mentioned are per 100 grams of edible portion

Vitamins

VitaminsRDA per dayRich food sourcesImportant body functionsA Retinol 600 or B-Carotene 2400 mcgCarrots, spinach, milk, cheese, peaches, eggs, melon, apricotMaintains eyes, skin, mucous membrane; prevents night blindness; promotes normal growth of bonesB1 (Thiamine)1.2–1.6 mgBreads, cereals, legumes, leafy vegetables, nutsAids in transmission of nerve impulses and chemical reactions in the body which provide energyNiacin16-21 mgGrains, breads, nuts, vegetablesHelps convert food into energy