Healthy Foods — Nutritional Guide
Discover locally-available foods packed with essential nutrients. Each category highlights foods that support specific health benefits with detailed nutritional values.
🩸 Iron & Blood Health
Leafy Greens
- 🌿 Spinach — Iron 2.7 mg/100g, Folate 141 mcg/100g
- 🌿 Amaranth — Iron 8.8 mg/100g, Protein 3.3 g/100g
- 🌿 Fenugreek leaves — Iron 1.3 mg/100g, Fiber 2.4 g/100g
Root Vegetables
- 🥬 Beetroot — Folate 109 mcg/100g, Betalains (antioxidants)
- 🥬 Sweet potato — Vitamin A 961 mcg/100g, Fiber 3 g/100g
Grains & Pulses
- 🌾 Ragi — Iron 3.9 mg/100g, Calcium 344 mg/100g
- 🌾 Green gram — Iron 6.7 mg/100g, Protein 24 g/100g
⚡ Energy & Protein Power
Protein Sources
- 🥚 Eggs — Protein 6 g/egg, Choline 147 mg/egg
- 🥜 Groundnuts — Protein 26 g/100g, Healthy fats 49 g/100g
- 🥛 Milk — Protein 8 g/cup, Calcium 120 mg/cup
Sprouts & Legumes
- 🌱 Bean sprouts — Protein 14 g/100g, Vitamin C 13 mg/100g
- 🌱 Chickpea sprouts — Protein 19 g/100g, Fiber 6 g/100g
Fruits for Energy
- 🍌 Banana — Energy 89 kcal/100g, Potassium 358 mg/100g
- 🥜 Dates — Energy 277 kcal/100g, Iron 0.9 mg/100g
💧 Hydration & Electrolytes
Natural Hydration
- 🥥 Coconut water — Potassium 250 mg/100ml, Natural electrolytes
- 🍊 Orange — Vitamin C 53 mg/100g, Water 86%
- 🍈 Watermelon — Water 92%, Lycopene (antioxidant)
Fermented Foods
- 🥛 Buttermilk — Probiotics, Calcium 120 mg/100ml
- 🍶 Curd — Lactobacillus, Calcium 100 mg/100g
🌾 Fiber & Digestive Health
High-Fiber Fruits
- 🍌 Papaya — Fiber 2.2 g/100g, Papain (digestive enzyme)
- 🍐 Guava — Fiber 5.4 g/100g, Vitamin C 228 mg/100g
Whole Grains
- 🌾 Jowar — Fiber 6 g/100g, Protein 11 g/100g
- 🌾 Ragi — Fiber 3.6 g/100g, Low glycemic index
Seeds & Nuts
- 🌱 Flax seeds — Fiber 27 g/100g, Omega-3 22 g/100g
- 🌱 Sesame seeds — Fiber 16 g/100g, Calcium 975 mg/100g