Nutrients in Indian Food
High protein, calcium, iron, omega-3 — find the right nutrients in Indian food.
Knowledge Articles
Highest Protein Vegetarian Foods in India
Dals, paneer, seeds, and millets ranked by protein density. How to hit 50g protein daily on a vegetarian diet.
Calcium-Rich Indian Foods (Beyond Milk)
Ragi (344mg), sesame (975mg), moringa — the calcium sources most Indians overlook.
Iron-Rich Indian Foods
Haeme vs non-haeme iron, vitamin C enhancers, and the best combinations for iron absorption.
Omega-3 Rich Indian Foods
Flax, chia, walnuts, and nati eggs — ALA vs DHA/EPA and what vegetarians need to know.
High-Fibre Indian Foods
Soluble vs insoluble fibre, best Indian fibre sources, and how to hit 25g/day.
Best Antioxidant Foods in Indian Diet
ORAC scores, polyphenols, and the antioxidant-rich Indian foods you already eat.
Low GI Indian Foods — Complete List
GI table for 60+ common Indian foods — grains, dals, vegetables, fruits, and snacks.
Probiotic and Prebiotic Indian Foods
Curd, idli, dosa, kanji — traditional fermented Indian foods and their gut health benefits.
Protein Needs After Age 50
Sarcopenia risk, protein timing, leucine threshold, and the best Indian protein sources for seniors.
Zinc-Rich Indian Foods
Zinc deficiency in India, best sources, and how phytic acid in grains blocks absorption.
Magnesium-Rich Indian Foods
Magnesium for sleep, muscle, and blood pressure. 70% of Indians may be deficient.
Best Indian Foods for Brain Health
DHA, choline, B12, and antioxidants for cognitive function from Indian food sources.