1. Include all Dhal/paruppu(thuvaram
paruppu,paasi paruppu,kadala paruppu),konda kadalai/Chickpea ,rajma,karuppu
ellu/Black till seeds, cauliflower,keerai/Greens , all green vegetables and Colourful vegetables every day, these are
sources of protein and iron.
Also, use lots of millets(siru thaaniyam like
saamai,guthurai vaali).
2. Use 1 green and 1 orange/red vegetable every day in baby food. Try to include 3 vegetables in a day and 1-2 fruits.
3. Add vitamin c rich foods to absorb iron from food.
Vitamin c rich foods-FRUITS
·
Citrus
fruits-Orange, lemon, grapefruit
·
Kiwi fruit
·
Mango
·
Papaya
·
Pineapple
·
Strawberries,blueberry,blackberry,raspberry
·
Watermelon
VITAMIN C VEGETABLES :
- Broccoli
- Cauliflower
- Capsicum
- Keerai/Greens
- Sweet potato and white potato
- Tomato
Foods that hinder Iron absorption-So don’t mix iron-rich foods with these
- EGGS
- CALCIUM RICH FOODS (dairy products-cheese,curd,milk,paneer,tofu)
- Almonds/badam, figs
- Phytates(Walnuts)
Iron-rich foods
Keerai, Dried fruits and nuts, Millets(siru
thaniyam)
Legumes-konda kadalai/Chickpea, rajma,pattani/Peas etc
Spices-manjal/Turmeric,seeragam/ jeera seeds etc
Iron
in 100 mg of food
1.Black ellu/sesame seeds-56.7 mg
2.Cauliflower-40 mg
3.Rice poha/aval-20 mg
4.Mulai keerai-18 mg
5.Pudhina-15.6 mg
6.Soya beans-10.4 mg
7.Vella ellu-9.3 mg
8.Pattani-7.05 mg
9.Rajma/kidney beans-5.1 mg
10.Ragi-3.9 mg
11.Rava-1.6 mg
12.Barley-1.6 mg
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