Foods like liver, red meat, chicken and yolk that are classified in meat group are the best sources for iron absorption, because their iron content is of high absorbability. Also, nutrients like dried mulberry, dried plums, fig, raisin and date are good sources of iron.

The vegetable sources of iron are legumes (lentils and white beans), dark leafy vegetables (parsley, spinach, beetroot leaf, etc.), coconut, sunflower seeds, watermelon seeds and pumpkin seeds, but it should be noted that iron contents of vegetables cannot be absorbed properly. Therefore, they should be used with other materials like vitamin C to enhance their absorbability.


The main sources of calcium are milk and its products (yogurt, cheese, etc.). the other calcium-rich sources are egg, date, olive, parsley, kinds of cabbage and lettuce.


Nutrient sources containing phosphor are nuts like walnut, almond and hazelnut. Also, milk, cheese, egg and trout are rich in phosphor. Amongst legumes, lentils and white beans are the rich sources of phosphor and amongst fruits, we can imply raisin, dried apricot, peach and coconut.


The most important sources of zinc are cattle meat, chicken, poultry, oyster and yolk. Also, rice, wheatgrass, peanut, chickpeas and lentils contain zinc.

Vitamin A

The rich sources of vitamin A include high fat milk and dairy products, all kinds of liver and yolk. Also, fruits such as mango, apricot, dried apricot, persimmon, honeydew, peach, pear and mulberry are the rich sources of this vitamin. Orange vegetables like carrot, pumpkin, sweet potato and red pepper are the other sources of vitamin A.

Among vegetables, those with dark leaves like spinach, celery, cabbage, parsley, coriander, broad bean, lettuce and green pepper contain this vitamin. The darker green leaves, the more vitamin A content.

Vitamin D

The main Sources of vitamin D is sunlight, but the important food sources of this vitamin are nuts like walnut, almond, hazelnut, peanut and fruits such as grapes and sour cherry.

Vitamin E

Vegetable oils and nuts, sunflower seeds, cereals, green vegetables (spinach and others) are the rich sources of vitamin E.

Vitamin C

Fruits like kiwi, citrus, mango, mulberry, Persian melon, pineapple, strawberry, apricot, honeydew, pomegranate, fig, watermelon, banana, peach and tomato are the rich sources of vitamin C.

Vegetables like spinach, kinds of cabbage, red bell pepper, green bell pepper, celery, dill and board beans contain vitamin C.

Fresh starchy fruits and roots such as potato and turnip, if used in high quantities, are good sources of this vitamin. It is noteworthy that this vitamin may be lost if these foodstuffs are cooked.

Vitamin B

Among rich sources of this vitamin we can imply rice, lentils, potato, soybeans, mushroom, broad beans and persimmon. Among fruits, tangerine, cucumber, pineapple, pear, sour cherry, grape, pomegranate, honeydew, citrus and rhubarb are rich in this vitamin. In vegetables, celery, kinds of cabbage and lettuce contain this vitamin.


Among rich sources of folate, we can imply chickpeas, lentils, white beans, spinach, broccoli, curly kale, orange and banana.