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