Which food has which nutrient?
Tap an icon to see what that nutrient does and which desi foods have it. Or search a food to see what it offers.
Protein
Builds and repairs muscle and body cells, and keeps you full longer.
๐ก A little protein at every meal makes hunger easier to manage.
Good sources
Foods coming soon.
Fibre
Supports digestion, keeps you full and helps blood sugar rise more slowly.
๐ก If you raise fibre, drink more water too.
Good sources
Foods coming soon.
Iron
Helps carry oxygen in the blood.
๐ก Having something rich in vitamin C, like lemon or guava, with dal or greens helps you absorb iron better.
Good sources
Foods coming soon.
Calcium
Keeps bones and teeth strong and supports muscles and nerves.
๐ก Small fish eaten with their bones give calcium.
Good sources
Foods coming soon.
Vitamin C
Supports immunity, wound healing and skin, and helps absorb iron.
๐ก Long cooking destroys vitamin C, so eat fruit raw.
Good sources
Foods coming soon.
Vitamin A
Needed for eyes, skin and immunity.
๐ก Vitamin A is fat-soluble, so vegetables cooked with a little oil give you more of it.
Good sources
Foods coming soon.
Vitamin B12
Helps make nerves and blood cells.
๐ก B12 is found mainly in fish, meat, eggs and milk. If you eat no animal foods, talk to a doctor.
Good sources
Foods coming soon.
Vitamin D
Helps the body absorb calcium for bones.
๐ก Few foods have much. Your skin also makes it in sunlight.
Good sources
Foods coming soon.
Potassium
Supports muscles, nerves and the bodyโs fluid balance.
๐ก With kidney disease, ask your doctor about potassium-rich foods.
Good sources
Foods coming soon.
Omega-3 fats
Healthy fats that support the heart and brain.
๐ก Curry or steam fish rather than frying it to keep more of the benefit.
Good sources
Foods coming soon.
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Please note
- This shows which foods are good sources, not amounts. Amounts vary with cooking, variety and soil.
- If you have a condition, are pregnant or take medication, talk to a doctor or dietitian before changing your diet. Do not start vitamins or supplements on your own.
Learn more: NIH Office of Dietary Supplements โ fact sheets, WHO โ Nutrition
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General information for healthy adults, not medical advice. If you have a condition, are pregnant or take medication, ask your doctor.