Some Natural Multivitamin Foods That We Can Add in Our Diet

Getting your nutrients from foods is better than getting them from supplements. Some foods are much more nutritious than others. In some cases, one serving of a food can satisfy more than 100% of your daily requirements for one or more nutrients. Whole foods tend to be loaded with nutrients.

Here Are Some Multivitamin Foods

  1. Kale

A single serving of fresh kale provides a good proportion of the RDI for vitamins K1 and C.

  1. Seaweed

Seaweed is an excellent source of iodine, as 1 gram provides 20–1,000% of the RDI. Note that brown seaweed is much higher in iodine than other types and should not be consumed daily.

  1. Liver

The liver is the most nutritious part of any animal. It contains very high amounts of vitamin B12, vitamin A, and copper. Yet, it should not be consumed more than once or twice per week.

  1. Brazil Nuts

Brazil nuts are the single best dietary source of selenium. Just one large nut contains more than the RDI.

  1. Shellfish

Clams and oysters both contain high amounts of vitamin B12, which is especially important for older adults. Shellfish are also high in many other nutrients.

  1. Sardines

Sardines are a very nutrient-rich fish. Not only are they loaded with essential fatty acids, but 1 serving contains over 300% of the RDI for vitamin B12.

  1. Sweet Bell Peppers

Yellow bell peppers are an excellent source of vitamin C. One large specimen provides almost 600% of the RDI — up to 4 times more than oranges.

  1. Dark Leafy Greens

Dark Leafy Greens are a good source of 8 out of 14 essential vitamins.

  1. Seeds

Seeds are a good source of 6 out of 14 essential vitamins. These include Vitamins B1, B2, B3, B5, B5, B6, and E. Vitamin rich choices for seeds include sunflower and flax seeds.

  1. Broccoli

Broccoli is a good source of 6 out of 14 essential vitamins. These include Vitamins A, B9, C, E, K, and Beta Carotene.

  1. Mushrooms

Mushrooms are a good source of 4 out of 14 essential vitamins. These include Vitamins B2, B3, B5, and D. Mushrooms are highly nutritious while being low in carbs and calories. Good choices include portobello, cremini (button), and shiitake mushrooms.

  1. Nuts

Nuts are a good source of 4 out of 14 essential vitamins. These include Vitamins B1, B2, B6, and E. Nuts are a heart-healthy, cholesterol-lowering snack. Try not to have more than 1-2 handfuls a day. Good choices for nuts include almonds and walnuts.

  1. Eggs

Eggs are a good source of 4 out of 14 essential vitamins. These include Vitamins B2, B5, B12, and D. In addition to all the vitamins they provide, eggs are also high in protein.

  1. Green Peas

Peas are a good source of 4 out of 14 essential vitamins. These include Vitamins A, B1, E, and Beta Carotene. Green peas are also a good vegetarian source of protein.

  1. Dried Fruits

Dried Fruits are a good source of 4 out of 14 essential vitamins.

These include Vitamins A, B6, K, and Beta Carotene. Dried fruits are high in natural sugars, so limit your serving size to 1 handful a day.

References : Link1 | Link2

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