Sources

Human Nutrition 3(3+0)
Lesson 38 : Iron

Sources

  • The best food sources of iron are liver, egg yolk, fish, sesame, wholegrain cereals, pulses and legumes, green leafy vegetables such as fenugreek, amaranth, mint, coriander, drumstick, radish greens, lotus stems, cauliflower greens, and turnip greens.

  • Fruits such as figs, black currants, raisins, and dried dates are rich in iron.

Food sources

mg/100g

Rich sources

  • Sesame seeds
  • Jaggery
  • Green leafy vegetables
  • Pressed rice


10 – 20

Good sources

  • Cereals & millets
  • Pulses
  • Nuts
  • Liver
  • Meat & egg yolk


3 – 8
4 – 11
2 – 5
7 – 9
2 - 3


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Last modified: Tuesday, 14 February 2012, 5:43 AM