Multivitamins, which provide an array of essential vitamins and minerals, are a mainstay of many people’s daily routine. Although we can get most of these nutrients from eating a healthy diet, multivitamins provide everything we need in one convenient pill or gummy. <\/p>\n
About three-quarters of Americans use dietary supplements, and multivitamins are the most widely consumed type, per the U.S. Centers for Disease Control and Prevention<\/a>.<\/p>\n However, nature also provides us with a wide variety of whole foods that are loaded with vitamins and minerals, including fruits, vegetables, fish, and whole grains.<\/p>\n Most healthy adults who eat a balanced diet rich in these foods do not need to take a multivitamin, Collin Popp, P.hD., dietitian and assistant professor in the department of population health at the NYU Grossman School of Medicine, tells TODAY.com. There isn’t much evidence<\/a> showing that taking extra vitamins and minerals has added health benefits \u2014\u00a0and supplements can have risks.<\/p>\n \u201cI\u2019m not big on multivitamins, for a few reasons,\u201d Popp says.<\/p>\n “Most of the time when you’re taking a multivitamin, you’re likely going to pee most of it out,” says Popp. Multivitamins often contain more than 100% of your daily value of nutrients. These include water-soluble vitamins, such as B vitamins, <\/a>which don’t get stored in the body, so\u00a0any excess is excreted in urine.<\/p>\n It’s also possible to get too much of certain nutrients. Fat-soluble vitamins like A, D and E, are stored in our fatty tissues and liver. These are riskier supplements<\/a> if you overdo it because they can build up in the body over time and lead to toxicity or other health issues, TODAY.com previously reported. <\/p>\n When taken as directed by a doctor, multivitamins may be beneficial for certain individuals, says Popp. These include older adults and people with dietary restrictions or health conditions that affect their ability to absorb nutrients. <\/p>\n So, unless you need a multivitamin, it’s better to get your nutrients from whole foods, not supplements, Popp adds.<\/p>\n “When you isolate the nutrients and put it into a pill, you take away other beneficial properties,” says Popp. In addition to vitamins and minerals, whole foods can provide antioxidants and plant compounds that boost our health in different ways. They also provide other nutrients like protein, healthy fats and fiber.<\/p>\n “There’s usually some type of synergy there, so we’re getting all these other nutrients that may be found in high doses in a multivitamin that our body can’t even use,” says Popp. <\/p>\n It\u2019s also much harder to get too much of a vitamin or mineral from food. “Multivitamins have these super concentrated high doses, versus with food, you’re getting smaller amounts which is what our bodies are designed to take in,” Popp adds.<\/p>\n Foods to Eat Instead of Taking a Multivitamin<\/p>\n The bottom line? Multivitamins can\u2019t replace a balanced diet. However, some foods are more nutritious than others and can better help you meet your daily value of vitamins and minerals.<\/p>\n TODAY.com asked Popp which nutrient-dense whole foods to add to your diet instead of reaching for a multivitamin. Of course, this isn’t an exhaustive list of all the foods out there rich in vitamins and minerals, but these are smart choices if you’re looking to get more nutrients.<\/p>\n Avocado<\/p>\n Avocados are rich in healthy fats, fiber and plenty of nutrients, says Popp. Instead of taking a multivitamin, top your toast with this creamy fruit to get a boost of vitamins and minerals.<\/p>\n According to the U.S. Department of Agriculture<\/a>, one serving (about one-third of an avocado) provides roughly:<\/p>\n Avocados are also a good source of vitamins C, E and K, and provide potassium and magnesium.<\/p>\n This standout superfood packs about 3\u20134 grams of gut-healthy fiber<\/a> per serving. Plus, they contain mostly heart-healthy monounsaturated fats, says Popp. <\/p>\n Salmon<\/p>\n Salmon is a nutrient superstar, according to Popp. One serving (3 ounces) of wild-caught salmon <\/a>provides about:<\/p>\n This delicious, buttery fish also provides 22 grams of protein and 5 grams of fat per serving \u2014\u00a0specifically, unsaturated fats like omega-3 fatty acids, which benefit heart and brain health.<\/p>\n One serving of wild salmon<\/a> also packs 1\u20132 grams of omega-3s, and adults need about 1.1-1.6 grams of omega-3s from food per day.<\/a> <\/p>\n Red Bell Peppers<\/p>\n Red bell peppers are a snackable summer vegetable loaded with vitamins.<\/p>\n One serving or one-half cup of raw red bell pepper<\/a> provides: <\/p>\n \u201cRed bell peppers are really solid sources of vitamin C,” says Popp. Vitamin C<\/a> supports a healthy immune system and wound healing, and helps the body absorb iron. <\/p>\n Bell peppers also get their vibrant colors thanks to antioxidants and other beneficial phytonutrients. <\/p>\n Raspberries<\/p>\n Raspberries<\/a> are sweet, juicy and packed with gut-healthy fiber and vitamins.<\/p>\n One serving or one cup of raspberries<\/a> contains about:<\/p>\n In addition to vitamin C, raspberries also provide a hefty dose of antioxidants, as well as some potassium and other minerals.<\/p>\n They\u2019re also rich in fiber and naturally low in calories, says Popp.<\/p>\n Spinach<\/p>\n “Spinach really has everything,” says Popp. This leafy green is one of the healthiest veggies you can eat.<\/p>\n Two cups or 60 grams of raw spinach<\/a> provides about:<\/p>\n Spinach<\/a> is an excellent source of vitamin K<\/a>, which plays an important role in blood clotting and bone health.<\/p>\n Spinach also provides some potassium, magnesium and iron, Popp adds, and it contains beneficial antioxidants, such as quercetin. It’s naturally low in carbohydrates and calories, and has some fiber, too. “You just have to eat a lot of it,” says Popp.<\/p>\n Eggs<\/p>\n Eggs are a protein-rich, nutrient-dense way to start your day.<\/p>\n One whole egg, cooked, provides about:<\/p>\n Eggs are an egg-cellent source of biotin<\/a>, aka vitamin B7, which which helps the body convert food to energy and supports other metabolic processes, TODAY.com reported previously. <\/p>\n “You also have protein in the egg white, and minerals like choline, which is important for neurotransmitters in the brain,” says Popp. The yolks are rich in vitamin D and antioxidants.<\/p>\n Kiwis<\/p>\n Kiwis<\/a> are a tangy fruit loaded with essential nutrients and antioxidants.<\/p>\n One medium kiwi provides about<\/a>:<\/p>\n Kiwis contain vitamin C and E, which act as powerful antioxidants in the body that help protect against damage to cells from harmful free radicals, which can lead to inflammation and chronic diseases.<\/p>\n Sardines<\/p>\n Another fish that provides an impressive dose of essential nutrients may already be in your pantry: sardines<\/a>. <\/p>\n One can (about 3.75 ounces) of bone-in sardines packed in oil and drained provides about:<\/p>\n These small, oily fish are loaded with selenium, a trace mineral that acts as a powerful antioxidant in the body to protect cells from damage and support the immune system.<\/p>\n Sardines also provide some vitamin D, B vitamins, phosphorus, and iron. Plus, one serving packs in nearly a day’s worth of heart-healthy omega-3 fatty acids.<\/p>\n Potatoes<\/p>\n Potatoes are versatile, filling, and a surprising source of nutrients, says Popp.<\/p>\n One medium baked potato<\/a>, eaten with the skin, contains: <\/p>\n Although white potatoes tend to be overshadowed by their sweet counterpart, they\u2019re still a smart addition to your diet if you\u2019re looking to get more nutrients, says Popp.<\/p>\n “They’re super high in potassium,” says Popp. Potatoes provide carbohydrates, which we need for energy, and a good amount of fiber (nearly 4 grams) when you eat the skin.<\/p>\n Pistachios<\/p>\n \u201cMost of the nuts and seeds out there, I actually call them nature\u2019s multivitamins,\u201d says Popp. Pistachios are a front-runner due to their healthy fats, protein, fiber, and micronutrients.<\/p>\n One ounce of roasted, unsalted pistachios<\/a> provides about:<\/p>\n Pistachios also provide B vitamins, magnesium and iron says Popp. <\/p>\n Pistachios<\/a> get their green color from all the beneficial plant compounds<\/a>, including anti-inflammatory lutein and zeaxanthin, TODAY.com previously reported.<\/p>\n Asparagus<\/p>\n This stringy spring vegetable has an impressive nutrient profile, says Popp.<\/p>\n Four spears of cooked asparagus<\/a> provides about: <\/p>\n\n
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