Iron and calcium: where to find them

Direct answer: Iron is found in green leafy vegetables, pulses, nuts, dry fruits, eggs and flesh foods; calcium in milk products, green leafy vegetables, nuts, ragi and sesame. ICMR-NIN notes iron from plant foods is less available than from flesh foods, vitamin C-rich fruits help, and tea binds iron.

Which food groups supply iron?

ICMR-NIN averages (per 100g raw): green leafy vegetables 8.07mg, nuts 6.58mg, pulses 6.25mg, millets 3.20mg, cereals 2.73mg, egg 1.43mg.

Which foods go well with plant sources of iron?

ICMR-NIN names vitamin C-rich fruits like guava, pineapple and citrus (lemon, orange) as foods that improve iron absorption from plant foods, and notes that beverages like tea bind dietary iron.

Which foods supply calcium?

ICMR-NIN averages (per 100g raw): milk products 755mg, green leafy vegetables 279.3mg, nuts 211.6mg, milk 127.6mg; it also names ragi and sesame.

FAQ

Is milk a good source of iron?

ICMR-NIN describes milk as a poor source of iron.

Is this personal advice?

No, it lists food sources. For your own needs, ask a doctor or dietitian.

Sources

• ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 1 (Table 1.5, IFCT 2017); Table 1.5 at PDF p. 27 / printed p. 10; vitamin C fruits and tea: PDF p. 36 / printed p. 19 and PDF p. 59 / printed p. 42; calcium foods incl. ragi and sesame: PDF p. 55 / printed p. 38; milk a poor source of iron: PDF p. 32 / printed p. 15 (statements appear in life-stage chapters)