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
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Sources: USDA, National Institutes of Health |
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| 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 |
Eating Healthy Just Makes Sense!
A healthy diet is the practice of making choices about what to eat with the intent of improving or maintaining good health. This usually involves consuming nutrients by eating the appropriate amounts from all of the food groups, including an adequate amount of water. Since human nutrition is complex, a healthy diet may vary widely, and is subject to an individual's genetic makeup, environment, and health.