Below you will find pages that utilize the taxonomy term “Minerals”
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List Of Dietaray Sources Of Minerals
Here is the list of essential Minerals (Iron, Calcium, Magnesium, Zinc, Potassium) with natural, low-carb food sources. Note on Carbs: Just like the previous list, nuts and seeds have high “Total Carbs” but are very high in Fiber, making their “Net Carb” impact much lower.
| Mineral | Food Source (English) | Food Source (Kannada) |
|---|---|---|
| Calcium | Sesame Seeds | ಎಳ್ಳು |
| Sardines (with bones) | ಮೀನು | |
| Paneer (Cottage Cheese) | ಪನ್ನೀರ್ | |
| Almonds | ಬಾದಾಮಿ | |
| Iron | Pumpkin Seeds | ಕುಂಬಳಕಾಯಿ ಬೀಜ |
| Spinach | ಪಾಲಕ್ ಸೊಪ್ಪು | |
| Chicken Liver | ಕೋಳಿ ಈರಲು | |
| Magnesium | Pumpkin Seeds | ಕುಂಬಳಕಾಯಿ ಬೀಜ |
| Almonds | ಬಾದಾಮಿ | |
| Spinach | ಪಾಲಕ್ ಸೊಪ್ಪು | |
| Mackerel (Fish) | ಮೀನು | |
| Zinc | Oysters / Shellfish | ಚಿಪ್ಪು ಮೀನು |
| Pumpkin Seeds | ಕುಂಬಳಕಾಯಿ ಬೀಜ | |
| Eggs | ಮೊಟ್ಟೆ | |
| Potassium | Avocado | ಬೆಣ್ಣೆ ಹಣ್ಣು |
| Mushrooms | ಅಣಬೆ | |
| Spinach | ಪಾಲಕ್ ಸೊಪ್ಪು | |
| Salmon (Fish) | ಮೀನು |
Important Nutrition Notes
- Calcium Absorption: While spinach has calcium, it also has oxalates that block absorption. Dairy (Paneer/Curd) and Fish bones (like in Sardines) are much better sources for actual absorption.
- Iron & Vitamin C: To absorb Iron from vegetarian sources (like Spinach or Pumpkin seeds), always add a squeeze of Lemon. The Vitamin C helps your body digest the plant-based Iron.
- The “Super Seed”: You will notice Pumpkin Seeds appear for Iron, Magnesium, and Zinc. They are a “multivitamin” food for low-carb vegetarians.