Deficiency diet
For Iron deficiency include the following in your diet -
- In Fruits : 1 banana/ 1 apple / 1 bowl of pomegranate daily (any two)
- In Salad : 2 tomatoes, half beetroot daily and 8 florets of steamed broccoli daily.
- 2 glasses of lemonade (nimbu pani) daily , using jaggery (gud) instead of sugar.
- In Vegetables: 1 bowl of spinach , methi or any green leafy vegetables once a day.
- Mint and coriander chutney with every meal.
For vitamin D and calcium deficiency include the following in your diet -
- I glass of Milk
- Yoghurt / paneer
- Buttermilk
- Cheese
- 2 nachni roti / 2 nachni khakhras or mix the nachni atta with your normal wheat atta.
- Sesame seeds
- Egg yolk
- Fish cod oil/ fish
- 10 min sunlight exposure must be there.
For vitamin B12 deficiency include the following in your diet -
- Milk
- Cheese
- For non-vegetarians:
Eggs, Fish and Chicken