1. CALCIUM

Calcium is important for strengthening the immune system, building bones and teeth, and contracting our muscles, including the heart. Lactose, the sugar in milk (a rich source), facilitates absorption.

Spinach, while also a good source of calcium, contains oxalic acid, which makes absorption more difficult. If you eat three servings of dairy a day, you should be getting enough calcium, but it’s best to choose a wide variety from the list below.

SOURCES

Dairy products, white meat, sardines and canned fish (if you eat the bones), green leafy vegetables, okra, soy products, almond milk, nuts, seeds, tahini, dried fruits such as apricots, and enriched bread.