Calcium, Iron and Vitamin C Rich Foods

Foods Rich In Calcium

1. Egg
2. Double Beans, Red Kidney Beans and Green Beans (All types of beans)
3. Almonds, Walnuts, Hazelnuts
4. Butter milk
5. Athi pazham, Orange, Banana ,Guava
6. Raagi, Horse gram, Rajma, Chick Pea (Sundal)
7. Methi, Spinach, Broccoli, Beans, Spring onion, Cauliflower, Drumstick, Carrot, ladies finger, onion, sugar potato
8. Fish
9. Pasta, Macaroni, Tofu
10. Spices: Cumin, Coriander, Cloves, Asafetida, Oregano (Ajwain), Mustard seeds, Sesame

Foods Rich In Iron

1. Kambu
2. Ragi
3. Jowar(solam)
4. Samai
5. Wheat
6. Rice aval
7. Pori
8. Channa
9. All cereals
10. Greens
11. Raw banana, Onion, Sundaikai
12. Dates
13. Watermelon
14. Raisin
15. Custard apple
16. Dry fruits
17. Sesame

Foods Rich In Vitamin C

1. Coriander leaves
2. Agathi Keerai
3. Drumstick Greens
4. Papaya
5. Bell Peppers
6. Strawberries
7. Broccoli
8. Brussels Sprouts
9. Oranges
10. Kale
11. Tomato
12. Peaches
13. Potatoes
14. Strawberries
15. Citrus Fruits like Oranges, grapefruits, lemon and limes
16. Blackcurrant
17. Kiwi
18. Bell Peppers
19. Guava
20. Brussels Sprouts
21. Melons
22. Dark leafy greens
23. Amla Fruit
24. Broccoli
25. Cauliflower
26. Tomatoes