Many multivitamins promise to cover at least 100% of your daily needs for over 20 different nutrients. However, it's usually best to prioritize food sources for your nutritional needs.
Your body has a better chance of absorbing nutrients from nutrient-dense foods rather than the concentrated supplement format, according to Melisa P. Danho, MPH, RDN, LD, a registered dietitian nutritionist and director of the dietetic internship program at UTHealth Houston.
Supplements are also not well-regulated and may not always contain the exact amount of nutrients promised on the label. Here are five nutrient-dense foods you can eat instead of taking supplements.
Sunflower Seeds
With 1/4 cup of unsalted sunflower seeds, you can get 80% of the vitamin E, 25% of the magnesium, and 11% of the fiber you need in a day.2
It’s easy to get stuck in food patterns and eat similar things every day. Interrupting these habits can help introduce more nutrients into your diet, Danho said.
“Just try something different. Some people never eat seeds, so what about sunflower seeds? A lot of these seeds are high in vitamin E and other nutrients,” she added.
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