5 Foods Your Healthy Diet Chart Must Have

#2 Milk

Milk is a rich soure of calcium.

Over decades cow’s milk has been associated with good health. Milk is one of the richest dietary sources of calcium.

Benefits: Milk is good for the bones because it offers a rich source of calcium, a mineral essential for healthy bones and teeth. Cow's milk is a source of potassium, which can enhance vasodilation and reduce blood pressure.

Nutrients: Milk is also fortified with numerous vitamins, including vitamins A and D. It may also contain small amounts of vitamin B2 or riboflavin and large portions of it contain calcium as well.

Quantity to be taken: 250 ml glass of milk every day.

Important Tip: People with lactose intolerance can substitute cow milk with almond or soy milk. (Some of you might not be able to digest the lactose which is the sugar in milk because you do not produce enough of an enzyme known as lactase.)