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||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, or print a version to keep handy.
Sources: USDA, National Institutes of Health
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
Salmon, canned with bone
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:
Peppers (sweet and chili)
Fiber keeps digestion on track and has been shown to help prevent heart attacks, intestinal problems and several types of cancer.
Wheat flour, whole-grain
Anti-oxidants are chemicals that may help prevent a host of ailments including cancer, heart disease and Alzheimer's.
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.
Cowpeas/Black eyed peas
Beans (specifically kidney, pinto, navy)
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.
Turkey or chicken giblets
Enriched whole wheat flour
Baking chocolate, unsweetened squares