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

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