Nutritional foods

Foods that pack a nutritional punchEating 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, or print a version to keep handy.
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 productsCornmealWheat flourCollardsRhubarbSardinesSpinachSoybeansTurnip greensSalmon, canned with boneKale

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 juicePeppers (sweet and chili)Grapefruit juicePapayasStrawberriesBroccoliBrussels sproutsPeasKiwi fruitSweet potatoFiberFiber keeps digestion on track and has been shown to help prevent heart attacks, intestinal problems and several types of cancer.
BarleyBulgurBeansPeasWheat flour, whole-grainOat branDatesTomato productsRaspberriesCornmealArtichokes

Anti-oxidants

Anti-oxidants are chemicals that may help prevent a host of ailments including cancer, heart disease and Alzheimer's.
BeansBlueberriesCranberriesArtichokesBlackberriesPrunesRusset potatoesPecansApplesCinnamonFolic acidFolic 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 gibletsLentilsCowpeas/Black eyed peasOrange JuiceBeans (specifically kidney, pinto, navy)ChickpeasOkraSpinachAsparagusBeef liverIronIron 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, clamsTurkey or chicken gibletsEnriched whole wheat flourEnriched riceSoybeansTomato productsSpinachLiverBeefJerusalem-artichokes, rawBaking chocolate, unsweetened squares