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HEALTH Tips
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Nutrients |
Children |
Adults |
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Carbohydrate |
40-60g/100g of calories |
50-70 g/100g of calories |
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Sources: Glucose (its basic form) and sweets,
biscuits, chocolates, pastries, honey, fruits, cereals,
grains, pulses, bread, beans, potatoes, other vegetables and
fruits. |
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Protein |
20-33g |
45-55g |
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Sources: Legumes, grains, nuts and seeds; dark leafy
greens; eggs; dairy products. |
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Fat |
15g |
15g |
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Sources: Vegetable oils like soya bean, mustard,
sunflower, ground nut, olive etc and corn, peanuts, seeds,
olive, oily fish etc |
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Vitamin A |
300-600µg
1200-2400µg |
750µg
3000µg |
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Sources: Fish liver oils, liver of animals, diary
products like butter, ghee, milk and eggs, green leafy
vegetables, red palm oil, carrot, pumpkin and ripe mango. |
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Vitamin D |
400 I.U |
200 I.U |
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Sources: Fish liver oils (of cod, halibut, shark),
fat fish ( sardine, salmon, Herring), egg yolk and dairy
products ( butter, ghee, milk). |
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Vitamin E |
10-20mg |
20-25mg |
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Sources: Wheat germ oil, corn germ oil, vegetable
oils ( Soy bean, cottonseed, sunflower, ground nut, mustard,
coconut etc) cereals and eggs. |
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Vitamin K |
Any |
Any |
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Sources: Green leafy vegetables ( spinach, cabbage,
kale), vegetables (cauliflower, soybean, carrots, potatoes),
wheat bran, wheat germ etc |
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Vitamin B12 |
03 -1.1mg
0.5-1.2mg
12-17mg
0.8-1.4mg
0.5-1.0µg |
1.2-2mg
1.3-2.2mg
19-26mg
2.0mg
1µg |
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Sources: Dried yeast, rice polishing, wheat germ,
whole cereals, liver, fruits, vegetables, milk, peanut,
meat, fish, eggs, legumes (pulses) and dhals, leafy
vegetables. |
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Vitamin B6 |
03 -1.1mg
0.5-1.2mg
12-17mg
0.8-1.4mg
0.5-1.0µg |
1.2-2mg
1.3-2.2mg
19-26mg
2.0mg
1µg |
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Sources: Dried yeast, rice polishing, wheat germ,
whole cereals, liver, fruits, vegetables, milk, peanut,
meat, fish, eggs, legumes (pulses) and dhals, leafy
vegetables. |
Thiamine
Riboflavin
NicotinicAcid |
03 -1.1mg
0.5-1.2mg
12-17mg
0.8-1.4mg
0.5-1.0µg |
1.2-2mg
1.3-2.2mg
19-26mg
2.0mg
1µg |
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Sources: Dried yeast, rice polishing, wheat germ,
whole cereals, liver, fruits, vegetables, milk, peanut,
meat, fish, eggs, legumes (pulses) and dhals, leafy
vegetables. |
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Vitamin C |
25mg |
40mg |
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Sources: Citrus fruits and green leafy vegetables
(drumstick leaves, coriander leaves, cabbage), Gooseberry,
Guava , Pineapple, Cashew fruit, ripe mango, papaya and
tomato. |
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Vitamin P |
Any |
Any |
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Sources: Fresh fruits (orange, apple, blackberry,
cherry, plum) and vegetables (spinach, tomato, lettuce,
cabbage, carrot, cauliflower, pea etc.). |
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Calcium |
400mg |
600mg |
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Sources: Dairy products; dark, leafy greens, legumes;
most nuts and seeds; molasses; figs, apricots. |
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Iron |
20-28mg |
28-30mg |
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Sources: Legumes (especially soybeans and soy
products other than oil); dark, leafy greens; dried fruits;
whole and enriched grains; molasses. |
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Zinc |
10-15mg |
15mg |
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Sources: Eggs, cheese, legumes, nuts, wheat germ,
whole grains, some kinds of brewer's yeast. |
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Sodium |
5-10g |
10-15g |
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Sources: Salt |
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