Milk contains essential nutrients required for the body. It is full of calcium, protein, vitamin D, potassium, phosphorous, vitamin B12 and a balance of other nutrients that helps to build your bones and teeth as well as promote the healthy function of your muscles and blood vessels. Starting your day with milk in your morning cereal is a great way for a solid start. Drinking a cup of warm milk before going to bed at night gives you a better night’s sleep.
Chia One tablespoon of these nutty-tasting edible seeds has as much fiber as a bowl of oatmeal, plus bone-building calcium and heart-healthy omega-3s. Chia is also a good source of iron, which many women don't get enough of, notes Freuman. (Related: 8 Surprising Foods for Heart Health) Try It On cereal, salads, and soups, or use it to thicken puddings and stir-fries. (The seeds absorb liquid and acquire a gel-like texture.) Available at natural grocery stores.