22-07-2025
11 nutrient-dense foods you should eat instead of taking supplements, according to a dietitian
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.
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.
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.
Most healthy adults who eat a balanced diet rich in these foods do not need to take a multivitamin, Collin Popp, dietitian and assistant professor in the department of population health at the NYU Grossman School of Medicine, tells There isn't much evidence showing that taking extra vitamins and minerals has added health benefits — and supplements can have risks.
'I'm not big on multivitamins, for a few reasons,' Popp says.
"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, which don't get stored in the body, so any excess is excreted in urine.
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 if you overdo it because they can build up in the body over time and lead to toxicity or other health issues, previously reported.
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.
So, unless you need a multivitamin, it's better to get your nutrients from whole foods, not supplements, Popp adds.
"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.
"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.
It's 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.
Foods to Eat Instead of Taking a Multivitamin
The bottom line? Multivitamins can't 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.
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.
Avocado
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.
According to the U.S. Department of Agriculture, one serving (about one-third of an avocado) provides roughly:
0.2 milligram copper (20% daily value)
1 milligram vitamin B5 (20% daily value)
40 micrograms folate (10% daily value)
Avocados are also a good source of vitamins C, E and K, and provide potassium and magnesium.
This standout superfood packs about 3–4 grams of gut-healthy fiber per serving. Plus, they contain mostly heart-healthy monounsaturated fats, says Popp.
Salmon
Salmon is a nutrient superstar, according to Popp. One serving (3 ounces) of wild-caught salmon provides about:
3.8 micrograms vitamin B-12 (158% daily value)
14 micrograms vitamin D (71% of daily value)
8.6 milligrams niacin (54% of daily value)
This delicious, buttery fish also provides 22 grams of protein and 5 grams of fat per serving — specifically, unsaturated fats like omega-3 fatty acids, which benefit heart and brain health.
One serving of wild salmon also packs 1–2 grams of omega-3s, and adults need about 1.1-1.6 grams of omega-3s from food per day.
Red Bell Peppers
Red bell peppers are a snackable summer vegetable loaded with vitamins.
One serving or one-half cup of raw red bell pepper provides:
142 milligrams vitamin C (160% daily value)
0.3 milligrams vitamin B6 (23% daily value)
117 micrograms vitamin A (13% daily value)
'Red bell peppers are really solid sources of vitamin C," says Popp. Vitamin C supports a healthy immune system and wound healing, and helps the body absorb iron.
Bell peppers also get their vibrant colors thanks to antioxidants and other beneficial phytonutrients.
Raspberries
Raspberries are sweet, juicy and packed with gut-healthy fiber and vitamins.
One serving or one cup of raspberries contains about:
32 milligrams vitamin C (43% daily value)
8 grams fiber (32% daily value)
In addition to vitamin C, raspberries also provide a hefty dose of antioxidants, as well as some potassium and other minerals.
They're also rich in fiber and naturally low in calories, says Popp.
Spinach
"Spinach really has everything," says Popp. This leafy green is one of the healthiest veggies you can eat.
Two cups or 60 grams of raw spinach provides about:
290 micrograms vitamin K (241% daily value)
282 micrograms vitamin A (32% daily value)
0.8 milligrams manganese (35% daily value)
116 micrograms folate (30% daily value)
Spinach is an excellent source of vitamin K, which plays an important role in blood clotting and bone health.
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.
Eggs
Eggs are a protein-rich, nutrient-dense way to start your day.
One whole egg, cooked, provides about:
10 micrograms biotin (33% daily value)
147 milligrams choline (27% daily value)
1.5 micrograms vitamin B12 (19% daily value)
Eggs are an egg-cellent source of biotin, aka vitamin B7, which which helps the body convert food to energy and supports other metabolic processes, reported previously.
"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.
Kiwis
Kiwis are a tangy fruit loaded with essential nutrients and antioxidants.
One medium kiwi provides about:
64 milligrams vitamin C (71% daily value)
1.1 milligrams vitamin E (7% daily value)
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.
Sardines
Another fish that provides an impressive dose of essential nutrients may already be in your pantry: sardines.
One can (about 3.75 ounces) of bone-in sardines packed in oil and drained provides about:
325 milligrams calcium (25% daily value)
45 micrograms selenium (82% daily value)
1.1 milligrams zinc (10% daily value)
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.
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.
Potatoes
Potatoes are versatile, filling, and a surprising source of nutrients, says Popp.
One medium baked potato, eaten with the skin, contains:
952 milligrams potassium (35% daily value)
0.6 milligrams vitamin B6 (35% daily value)
15 milligrams vitamin C (20% daily value)
Although white potatoes tend to be overshadowed by their sweet counterpart, they're still a smart addition to your diet if you're looking to get more nutrients, says Popp.
"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.
Pistachios
'Most of the nuts and seeds out there, I actually call them nature's multivitamins,' says Popp. Pistachios are a front-runner due to their healthy fats, protein, fiber, and micronutrients.
One ounce of roasted, unsalted pistachios provides about:
0.3 milligrams copper (40% daily value)
0.3 milligrams manganese (20% daily value)
Pistachios also provide B vitamins, magnesium and iron says Popp.
Pistachios get their green color from all the beneficial plant compounds, including anti-inflammatory lutein and zeaxanthin, previously reported.
Asparagus
This stringy spring vegetable has an impressive nutrient profile, says Popp.
Four spears of cooked asparagus provides about:
30 micrograms vitamin K (25% daily value)
89 micrograms folate (22% daily value)
Asparagus is a good source of vitamin K and C, and B vitamins, including folate. "Folate is really important for women and fetal development," says Popp.
It also contains some protein and fiber, which can help you feel fuller for longer.
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