Nutritive Value Of Indian Foods Icmr Pdf 19 -

Folate in pulses is high (150–160 µg/100g), important for neural tube defect prevention. 4.4 Animal Foods (Complete Protein & Vitamin B12) | Food (100g, edible) | Protein | Fat | B12 (µg) | Fe | Zn | |---------------------|---------|-----|----------|----|----| | Chicken (breast) | 25.9 | 3.0 | 0.3 | 1.0 | 1.5 | | Goat (lean) | 21.4 | 3.6 | 2.0 | 2.5 | 4.2 | | Rohu fish | 17.0 | 4.8 | 2.1 | 1.4 | 1.0 | | Egg (whole) | 13.3 | 13.3 | 1.0 | 2.1 | 1.2 | 4.5 Spices – High in Minerals (Small quantities matter) | Spice (10g) | Ca | Fe | Mg | |-------------|----|----|----| | Turmeric | 20 | 5.2 | 15 | | Cumin seeds | 98 | 6.6 | 36 | | Dried mint | 200 | 6.0 | 40 | 5. Bioavailability Notes (Hidden in PDF 19’s Introduction) The 2020 edition explicitly warns: “Chemical values ≠ absorbed values”

| Factor | Effect | |--------|--------| | Phytate (pulses, whole grains) | Reduces iron & zinc absorption 30–60% | | Oxalate (spinach, amaranth, tea) | Binds calcium | | Tannin (sorghum, tea, coffee) | Reduces iron | | Ascorbic acid (citrus, amla, guava) | Enhances iron absorption 2–6x | nutritive value of indian foods icmr pdf 19

Iron from bajra (8.0 mg/100g) is less absorbable than iron from rohu fish (1.4 mg/100g) – but the fish iron is heme iron (15–25% absorption) vs. non-heme (2–5% absorption) from millet. 6. How to Use This Data for Meal Planning (ICMR’s RDA 2020) Combine with ICMR-NIN Recommended Dietary Allowances (RDA) 2020 (a separate PDF): Folate in pulses is high (150–160 µg/100g), important