#asktheexpert what is the best source of calcium and iron for 17 months baby

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For children in India, it's important to include calcium and iron-rich foods in their diet to support healthy growth and development. Here are some sources of calcium and iron commonly found in Indian cuisine:

**Calcium-Rich Foods:**

1. **Dairy Products:** Milk, yogurt, and cheese are excellent sources of calcium.

2. **Leafy Greens:** Include green leafy vegetables like spinach (palak), fenugreek (methi), and amaranth (chaulai) in their diet.

3. **Sesame Seeds (Til):** Sesame seeds and sesame oil are good sources of calcium.

4. **Almonds:** Almonds contain calcium and are a healthy snack option for children.

5. **Ragi (Finger Millet):** Ragi is a whole grain rich in calcium. It can be used to make porridge or added to various dishes.

**Iron-Rich Foods:**

1. **Legumes:** Lentils (dal), chickpeas (chana), and kidney beans (rajma) are rich in iron.

2. **Green Leafy Vegetables:** Spinach, fenugreek, and mustard greens are good sources of iron.

3. **Nuts and Seeds:** Pumpkin seeds, sunflower seeds, and almonds are iron-rich snacks.

4. **Jaggery:** A traditional sweetener in India, jaggery is a good source of iron.

5. **Meat and Poultry:** If the child is non-vegetarian, include lean meats and poultry for a good dose of iron.

6. **Fortified Foods:** Some foods like fortified cereals and fortified milk can be good sources of both calcium and iron.

Encourage a well-balanced diet that includes a variety of these foods to ensure your child gets the necessary nutrients. If you have specific concerns or if your child has dietary restrictions, consult with a pediatrician or a registered dietitian for personalized advice.