Section #1 content goes here: 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 To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods. Vegetables Asparagus Avocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collard greens Cucumbers Eggplant Fennel Garlic Green beans Green peas Kale Leeks Mushrooms, crimini Mushrooms, shiitake Mustard greens Olives Onions Parsley Potatoes Romaine lettuce Sea vegetables Spinach Squash, summer Squash, winter Sweet potatoes Swiss chard Tomatoes Turnip greens Yams Fish & Seafood Cod Halibut Salmon Scallops Shrimp Snapper Tuna Fruits Apples Apricots Bananas Blueberries Cantaloupe Cranberries Figs Grapefruit Grapes Kiwifruit Lemon/Limes Oranges Papaya Pears Pineapple Plums Prunes Raisins Raspberries Strawberries Watermelon Low Fat Dairy Cheese, low-fat Eggs Milk, 2%, cow's Milk, goat Yogurt Beans & Legumes Black beans Dried peas Garbanzo beans (chickpeas) Kidney beans Lentils Lima beans Miso Navy beans Pinto beans Soybeans Tempeh Tofu Poultry & Lean Meats Beef, lean organic Calf's liver Chicken Lamb Turkey Venison Nuts & Seeds Almonds Cashews Flaxseeds Olive oil, extra virgin Peanuts Pumpkin seeds Sesame seeds Sunflower seeds Walnuts Grains Barley Brown rice Buckwheat Corn Millet Oats Quinoa Rye Spelt Whole wheat Spices & Herbs Basil Black pepper Cayenne pepper Chili pepper, dried Cilantro/Coriander seeds Cinnamon, ground Cloves Cumin seeds Dill Ginger Mustard seeds Oregano Peppermint Rosemary Sage Thyme Turmeric Natural Sweeteners Blackstrap molasses Cane juice Honey Maple syrup Other Green tea Soy sauce (tamari) Water -------------------------------------------------------------------------------- Robert Ray Hedges FEB 18th, 2008, 13:42 PM Section #1 content goes here: 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 r. -------------------------------------------------------------------------------- July 26th, 2007, 07:00 PM To find out why some of your favorite nutritious foods are not included in our list, read The Criteria Used to Select the World's Healthiest Foods. Vegetables Asparagus Avocados Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Collard greens Cucumbers Eggplant Fennel Garlic Green beans Green peas Kale Leeks Mushrooms, crimini Mushrooms, shiitake Mustard greens Olives Onions Parsley Potatoes Romaine lettuce Sea vegetables Spinach Squash, summer Squash, winter Sweet potatoes Swiss chard Tomatoes Turnip greens Yams Fish & Seafood Cod Halibut Salmon Scallops Shrimp Snapper Tuna Fruits Apples Apricots Bananas Blueberries Cantaloupe Cranberries Figs Grapefruit Grapes Kiwifruit Lemon/Limes Oranges Papaya Pears Pineapple Plums Prunes Raisins Raspberries Strawberries Watermelon Low Fat Dairy Cheese, low-fat Eggs Milk, 2%, cow's Milk, goat Yogurt Beans & Legumes Black beans Dried peas Garbanzo beans (chickpeas) Kidney beans Lentils Lima beans Miso Navy beans Pinto beans Soybeans Tempeh Tofu Poultry & Lean Meats Beef, lean organic Calf's liver Chicken Lamb Turkey Venison Nuts & Seeds Almonds Cashews Flaxseeds Olive oil, extra virgin Peanuts Pumpkin seeds Sesame seeds Sunflower seeds Walnuts Grains Barley Brown rice Buckwheat Corn Millet Oats Quinoa Rye Spelt Whole wheat Spices & Herbs Basil Black pepper Cayenne pepper Chili pepper, dried Cilantro/Coriander seeds Cinnamon, ground Cloves Cumin seeds Dill Ginger Mustard seeds Oregano Peppermint Rosemary Sage Thyme Turmeric Natural Sweeteners Blackstrap molasses Cane juice Honey Maple syrup Other Green tea Soy sauce (tamari) Water

The United Stated Department of Agriculture has put together a list of the 20 foods with the highest concentration of antioxidants : Small red beans Wild blueberries Red Kidney beans Pinto beans Cultivated Blueberries Cranberries Artichokes Blackberries Prunes Raspberries Strawberries Red Delicious & Granny Smith apples Pecans Sweet cherries Black plums Russet potatoes Black beans Plums Gala apples Walnuts