Foods that pack a nutritional punch

Eating well is one of the keys to living a healthy life, and some foods can be the go-to sources for particular nutrients. Use this chart to remind you of foods with the highest content in a variety of nutrients.

Sources: USDA, National Institutes of Health

Calcium
Calcium is key to strong bones and teeth, as well as proper nerve and muscle function, and while milk is instantly considered as a source of calcium, there are many other foods that can help you get the calcium you need:

Milk, other dairy products
Cornmeal
Wheat flour
Collards
Rhubarb
Sardines
Spinach
Soybeans
Turnip greens
Salmon, canned with bone
Kale

Vitamin C
Vitamin C helps your body repair itself, fight off diseases and infections and even has shown some indications of fighting off cancer. Here are some of the foods that pack the highest Vitamin C punch:

Oranges/orange juice
Peppers (sweet and chili)
Grapefruit juice
Papayas
Strawberries
Broccoli
Brussels sprouts
Peas
Kiwi fruit
Sweet potato

Fiber
Fiber keeps digestion on track and has been shown to help prevent heart attacks, intestinal problems and several types of cancer.

Barley
Bulgur
Beans
Peas
Wheat flour, whole-grain
Oat bran
Dates
Tomato products
Raspberries
Cornmeal
Artichokes

Anti-oxidants
Anti-oxidants are chemicals that may help prevent a host of ailments including cancer, heart disease and Alzheimer's.

Beans
Blueberries
Cranberries
Artichokes
Blackberries
Prunes
Russet potatoes
Pecans
Apples
Cinnamon

Folic acid
Folic acid promotes cell division and growth, red cell development and helps prevent some birth defects and can help reduce the risk of some types of cancer.
Turkey/chicken giblets

Lentils
Cowpeas/Black eyed peas
Orange Juice
Beans (specifically kidney, pinto, navy)
Chickpeas
Okra
Spinach
Asparagus
Beef liver

Iron
Iron helps carry oxygen through our bodies. If you don't get enough you can become anemic, which will make you feel tired, and weak.

Mollusks, clams
Turkey or chicken giblets
Enriched whole wheat flour
Enriched rice
Soybeans
Tomato products
Spinach
Liver
Beef
Jerusalem-artichokes, raw
Baking chocolate, unsweetened squares