It is required for the formation & maintenance of skeleton & teeth.

It is required for the normal contraction of muscles to make limb muscles move.

It is vital for contraction of heart muscles

It is important in nervous activity & blood clotting.

Calcium in bones helps maintain calcium level in plasma in the face of dietary calcium deficiency.

Milk (butter milk, cheese & skim milk).

Green leafy vegetables.

Amaranth, fenugreek, drumstick leaves

Tapioca

Pseudocereals like grain amaranth.

It is a component of nucleic acids

Its esters play an important part in cellular metabolism of fats, carbohydrates etc.

Cereals

Pulses

Nuts

Oil seeds

It is vital for haemoglob information of the red blood cells.

It plays an important role in the transfer of oxygen in the blood.

This issues require a lot of iron for various oxidation – reduction reactions.

Cereals Like Millets

Pulses

Green leafy

Vegetables