Food items that are rich in iron are jaggery, green leafy vegetables, dried dates, bajra, pulses, gingelly seeds, meat, and fish. Iron absorption is increased if we consume above food items with food containing vitamin C like citrus fruits. The tannin in tea can inhibit iron absorption. So avoid drinking tea with meals. Nutritive value of peanut butter per 100 gms is as follows - energy 589 kcal, protein 24.05gms, CHO 21.59gms, fat 46.94 gms, fibre 6.6 gms, minerals 1.3 gms.
Peanuts provide protein, calories and impart an interesting flavour making a great spread.
The foods rich in these mineral and vitamin is milk and milk products, ragi, fish, and wheat germ. And since past 7 years I have been suffering from body pain. I have haemoglobin percentage 10. And if I start taking iron tablets, this pain is increasing. My pain is muscular pain.