Here is a list of Indian foods (pulses, beans, nuts, fish, meat, and milk products) with high ironcontent. These have approximately 8mg or more of iron per 100 gms of the food. Local names of many of the foods are also listed.
- Cereals & Grains
- Bajra, Kambu, Sazzalu, Sajje, Millet
- Rice flakes, Chewra, Aval, Chira, Pohe, Atukulu, Avalakki, Chuda
- Pulses & Beans
- Cow pea, Lobia, Karamani, Chorap, Barbati, Alasande, Vella payaru, Chavli, Chani, Bobbarlu
- Lentils, Masur
- Beetroot greens, Chukandar-ka-sag
- Makoy leaves, Manathakali leaves, Piludi, Kamanchi, Kakmachi, Ganika, Gurkhi
- Mint, Pudina
- Turnip greens, Shalgam-ka-sag
- Sundakai, Titbaigum, Sondekai, Usthikaya
- Condiments & Spices
- Dried dates, Khajur, Pericham pazham, Eethapazham, Kharjoora pandu
- Water melon, Tarmuj, Tarbuj, Kallangadi, Thannir mathan, Kalingad, Tarvuja, Darbusini, Puchakaya
- Raisins, Kishmish, Drakshai, Mundiringa
- Goggler, Labi, Chamban
- Ribbon fish, Rupa patia, Savalai, Savala
1. All the data used for this article was obtained from "Nutritive Value Indian Foods", a publication of the National Instititue of Nutrition, Indian Council of Medical Research, Hyderabad.
Authors: C. Gopalan, B.V. Rama Sastri, S.C. Balasubramanian, B.S. Narasinga Rao, T.G. Deosthale, K.C. Pant
We strongly recommend that a copy of this book be bought by everyone who is interested in understanding the nutritive value of the foods they eat. The information is provided clearly and concisely and the price of the 2007 edition is only Rs. 40/-. It can be obtained at all leading booksellers.