Foods by nutrient

Which foods contain the most of each nutrient, using published composition data from ICMR-NIN and USDA — and, just as important, what affects how much your body absorbs. Every figure is cited.

• Iron-rich foods: what they contain and why iron mattersIron-rich foods with per-100g figures from USDA and ICMR-NIN, from spinach and ragi to liver and seeds — plus what helps and hinders iron absorption.
• Vitamin B12-rich foods: what they contain and why B12 mattersVitamin B12-rich foods with per-100g figures from USDA and ICMR-NIN — from liver and fish to eggs and dairy — plus an honest look at plant-based B12.
• Vitamin D-rich foods: what they contain and where it comes fromVitamin D-rich foods with per-100g figures from USDA and ICMR-NIN — oily fish, UV mushrooms, egg yolk, fortified milk — plus sunlight, the main source.
• Calcium-rich foods: what they contain and why calcium mattersCalcium-rich foods with per-100g figures from USDA and ICMR-NIN — dairy, ragi, sesame, almonds and greens — plus why oxalates lower calcium absorption.
• Magnesium-rich foods: what they contain and why magnesium mattersMagnesium-rich foods with per-100g figures from USDA and ICMR-NIN — pumpkin seeds, nuts, whole grains, millets, legumes, greens and dark chocolate.