India Food Stats

In India, the richest natural sources of vitamin C include amla (Indian gooseberry), guava, green chilies, citrus fruits like Nagpur mandarins, papaya, and moringa leaves — all widely available and affordable. These foods can easily meet or exceed daily vitamin C needs when eaten fresh and raw. Did you know, Sea Buckthorn (Leh Berry), native to Ladakh and Spiti Valley, packs roughly 12 times more vitamin C than oranges, making it one of India's richest natural sources of vitamin C. Natural vitamin C rich foods in India: Food Vit C value (mg) Availability Amla (Indian Gooseberry) ≈252 mg/100 g Widely across India; boosts iron absorption Guava ≈200–230 mg/100 g Year-round; supports immunity Cashew Apple ≈240 mg/100 g Coastal regions; aids hydration Green Chilies ≈140–240 mg/100 g Daily kitchen staple; enhances flavor & Vit C intake Capsicum (Bell Pepper) ≈90–120 ...

Vitamin D is one of the simplest nutrients to obtain, yet one of the most commonly deficient across India even though we live in one of the sunniest regions of the world. Your body needs it for strong bones, steady muscles, and a resilient immune system. While our bodies can make it through sunlight, our diets are meant to fill the gap — and that’s where the problem begins. Animal-based foods such as fish, eggs, and milk  contain vitamin D₃ (cholecalciferol) , whereas plant-based foods like UV-exposed  mushrooms  offer D₂ (ergocalciferol) . D₃ is more effective at raising blood vitamin D levels than D₂. Fortified foods (plant milks, cereals) may contain added D₂ or D₃, but that’s not natural content. Both forms contribute to our total vitamin D intake, but typically not enough to meet our daily needs. With deficiency rates ranging from 50% to 94% across states , India is facing a quiet nutritional crisis. Vitamin D also plays a key role in helping the intestines abso...

Carbohydrates, fats and proteins are 'macronutrients,' which are needed in large amounts.  Vitamins, minerals and phytonutrients constitute the 'micronutrients' and are required in smaller amounts.  Both macro and micronutrients are necessary for physiological and biochemical processes by which the human body acquires, assimilates and utilizes food to maintain health and activity. Chart below shows the  average values of micronutrients (Vitamins) in various food groups (per 100g raw weight) . The data is from Indian Food Composition Tables 2017 & Nutritive Values of Indian Foods and as listed in  Dietary Guidelines for Indians 2024 The unit μg (microgram) and mg (milligram) are both units of mass in the metric system. Their relationship is based on a difference of scale: 1 milligram (mg) is equal to 1000 micrograms (μg). Except for the values of Vitamin C which are shown in milligrams (mg), the  values for the others are in micrograms (μg) The...