Need more calcium, iron and vitamin C? Popular nutritionist suggests simple food swaps for stronger bones & better immunity

Eating healthy is often associated with a few familiar choices, drink milk for strong bones, eat spinach for iron, and have oranges to boost immunity. While these foods are certainly beneficial, nutrition experts say there are several lesser-known ingredients that can provide even higher levels of important nutrients.

Many traditional foods, seeds and fruits contain impressive nutritional value but are often overlooked in everyday diets. According to nutritionist Nmami Agarwal, making small and smart food swaps can significantly improve nutrient intake without drastically changing what you eat.

In a recent social media post, Agarwal highlighted a few simple swaps that may deliver more calcium, iron and vitamin C than commonly consumed foods.

View this post on Instagram

A post shared by Nmami - Dietitian|Nutritionist (@nmamiagarwal)

Sesame Seeds vs Milk: A Powerful Source of Calcium

Milk is widely regarded as one of the best sources of calcium and is commonly recommended for maintaining strong bones and teeth. However, sesame seeds may provide even more calcium when compared gram for gram.

According to the comparison shared by Agarwal, 100 grams of milk contains about 118 mg of calcium, while 100 grams of sesame seeds provide roughly 1283 mg.

Apart from calcium, sesame seeds also contain healthy fats, protein and important minerals that support bone health. Adding them to salads, chutneys, smoothies or traditional sweets like laddoos can be an easy way to increase daily calcium intake.

Garden Cress Seeds vs Spinach: A Surprising Iron Boost

Spinach has long been linked with iron and is commonly eaten to support blood health. However, garden cress seeds, also known as halim seeds, contain significantly higher levels of iron.

As highlighted in the nutritionist’s comparison, 100 grams of spinach contains around 2.7 mg of iron, whereas garden cress seeds provide nearly 17 mg.

These tiny seeds have been used in traditional Indian diets for generations. They are often soaked and added to drinks, porridges or homemade sweets to help improve iron intake, particularly for people dealing with iron deficiency.

Guava vs Orange: The Vitamin C Powerhouse

Oranges are widely known for their vitamin C content and are a popular choice when people want to strengthen their immune system. But another fruit may offer an even bigger boost.

Guava contains remarkably high levels of vitamin C. According to the comparison, 100 grams of orange contains around 53 mg of vitamin C, while the same amount of guava provides approximately 228 mg.

In addition to vitamin C, guava is rich in fibre and plant compounds such as polyphenols, which help support digestion, immunity and overall health.

Why Smart Food Choices Matter

Nutritionist Nmami Agarwal emphasises that the idea is not to completely replace commonly eaten healthy foods. Milk, spinach and oranges are still nutritious and should remain part of a balanced diet.

However, including nutrient-dense foods such as sesame seeds, garden cress seeds and guava can significantly enhance the nutritional quality of everyday meals.

Often, the most powerful nutrition upgrades do not come from expensive superfoods but from simple, traditional ingredients that are already available in many kitchens.

Disclaimer: Nutritional values mentioned are approximate and based on general comparisons shared by the nutritionist. Individual dietary needs may vary, so it is advisable to consult a healthcare professional or qualified nutritionist before making major changes to your diet.