1. Milk
Drinking a cup of 240 milliliters of skim or low-fat milk can provide 300 milligrams of calcium. Calcium strengthens bones and teeth. A calcium-rich diet can reduce the risk of high blood pressure, breast cancer, colon cancer, and also alleviate premenstrual syndrome. Besides calcium, milk also contains abundant protein, vitamin A, D, vitamin B12, riboflavin, and niacin, etc.