The Recommend Daily Allowance for calcium for most adults (19 to 50 years old) is 1,000 milligrams. Natural ways to get calcium into your diet include these top-five dairy and non-dairy sources.
Dairy Sources: 2 ounces Swiss cheese = 545 mg; 1 cup plain yogurt = 488 mg; 2 ounces Monterey Jack cheese = 423 mg; 2 ounces part-skim mozzarella cheese = 414 mg; and 2 ounces cheddar cheese = 409 mg.
Non-Dairy Sources: 1 cup calcium-fortified orange juice = 350 mg; 2 tablespoons blackstrap molasses = 344 mg; 1 cup enriched soy beverage = 300 mg; 2 slices calcium-fortified bread = 160 mg; and ½ cup cooked spinach = 122 mg.
More about Calcium, Cheese, Health Tip, Spinach, Yogurt
Turmeric is the new buzz word in the spice world. This deep yellow powder (which comes from a shrub related to ginger) is a staple in Indian cooking. It has been used for its medicinal qualities for centuries by Indians. While there is little reliable evidence from clinical trials at this stage, preliminary findings from animal studies suggest a property found in turmeric, called curcumin, may have anti-inflammatory and anti-cancer properties. How to get turmeric into your diet: curries, dal (Indian stew made from dried beans), and marinades. Read more 
If you’re determined to get your antioxidants from dark chocolate, the best source is cocoa powder, and one of the best ways to consume cocoa is a mug of steamy hot chocolate. Researchers at Cornell University in New York have shown that hot cocoa has more antioxidants per cup than red wine or tea. Plus, the milk gives you a good dose of calcium. If you are watching your weight, you might want to use skim milk and an artificial sweetener. Read more 
There is no definitive answer to this question because so many variables need to be considered, including the diet of the fish. In general, farmed-fish that are fed fishmeal and fish oil tend to have more omega-3s than those fed a grain-based diet heavy on vegetable oils (a common choice because it is cheaper). Wild fish eat a naturally varied diet, including krill and other sea creatures, plus algae. All “Atlantic salmon” is farm-raised, a reality stemming from the fact that wild sources have been depleted from the ocean. All “Alaskan salmon” is wild, and much of it is canned. The “Pacific species,” including coho (silver) and Chinook (king) can be wild or farmed. Bottom line: On the whole, it is probably safe to say that wild-caught and farm-raised salmon have approximately the same amount of omega-3s. Read more 
Not just for constipation anymore, prunes spell serious antioxidants. Lately these dark, wrinkly fruits have come in #1 on the anti-oxidant score sheet, beating raisins, ranked second, and blueberries, third. According to a recent study by Tufts University in Boston, these powerful morsels may help slow the aging process of both the body and brain. Bottom line: Eat prunes or drink prune juice. Read more 
