The Most Nutritious Whole Foods

Calcium

What is it: A mineral that is found in your bones and teeth.

Why you need it: Keeps your bones strong and healthy, promotes efficient function of your nerves and muscles, and helps blood clotting.

BEST SOURCES
Sesame seeds (1/4 cup, 206 calories)
35 percent daily value
2% milk (1 cup, 121 calories)
30 percent daily value
Plain or vanilla soymilk (1 cup, 70 calories)
30 percent daily value
Low-fat yogurt (8 ounces, 155 calories)
25 percent daily value
Cooked spinach (1 cup, 40 calories)
25 percent daily value
Part-skim mozzarella cheese (1 ounce, 72 calories)
18 percent daily value
Nature's Path Optimum Slim cereal (1 cup cereal with 1/2 cup skim milk, 250 calories)
15 percent daily value
Raw tofu (4 ounces, 86 calories)
10 percent daily value
Cream cheese (1 ounce, 29 calories)
10 percent daily value