Foods that pack a nutritional punch

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