7. White Beans
Calcium Content: One cup of white beans contains 161 mg of calcium which is 16% of your daily calcium needs
Other Benefits: White beans are rich in antioxidants that are known to have anticancer properties. White beans also have high fiber content that is good for digestion and folate or folic acid that contributes to a healthier heart
How It Can Be Consumed: Beans can be bought fresh or canned, but canned beans have already lost some of the essential nutrients. Eating fresh beans gives you the full benefit of the beans. To prepare the beans, measure a cup of beans and add water three times of that amount. Place the beans and the water in a pot with a tight lid and soak overnight. You can boil, pressure cook or slow cook your prepped beans!