A multivitamin provides you with loads of micro-nutrients in a daily pill. But a new research published in the Annals of Internal Medicine found that multivitamins did nothing to help fight cancer, heart disease or age-related cognitive decline.
The important questions is, how do you get all the minerals, vitamins and essential nutrients you need? Below are 25 basic healthy and natural foods to incorporate into your diet because these are the best sources of specific minerals and vitamins.
1. Almonds
Protein, Vitamin E, Calcium, Good Fats, Magnesium, Potassium, Manganese, Trace Minerals and Copper
2. Avocado
Good Fats, Vitamin E, Copper, Potassium and Manganese
3. Bananas
Potassium, B Vitamins and Chromium
4. Broccoli
B-complex Vitamins, Vitamin A, Calcium (especially in stems), Vitamin C (steamed) and Potassium
5. Black Beans
Protein, B-complex Vitamins, Manganese and Calcium
6. Buckwheat Flour
Magnesium, B-complex Vitamins, Chromium, Manganese, Trace Minerals and Selenium
7. Brazil Nuts
Magnesium, Protein and Selenium
8. Bee Pollen
Vitamin E, B Vitamins and Chromium
9. Carrots, Winter Squash and Sweet Potato/
Potassium and Vitamin A
10. Cauliflower
Vitamin C (boiled)
11. Dried Black Mission Figs
Calcium
12. Kelp or Dulse
B-complex Vitamins, Vitamin A, Vitamin E, Vitamin C, Iron, Calcium, Zinc, Magnesium, Potassium, Manganese, Copper, Iodine and Trace Minerals
13. Green Peas
Protein, B Vitamins, Manganese and Calcium
14. Kidney Beans
Calcium, Protein, Manganese and Iron
15. Lentils
Copper, Iron and Manganese
16. Raw Honey
Trace Minerals and Copper
17. Raw Spinach
B Vitamins, Vitamin A, Iron, Calcium, Zinc, Potassium, Copper and Magnesium
18. Romaine Lettuce
Vitamin C, Magnesium, Copper, Chromium
19. Salmon
Vitamin D, Vitamins B3 & B12, Protein, Good Fats, Chromium, Calcium and Selenium
20. Strawberries
Iodine, Vitamin C and Chromium
21. Sunflower Seeds
Vitamin D, B Vitamins, Copper, Vitamin E and Manganese
22. Parsley
B-complex Vitamins, Vitamin A, Iron, Vitamin C, Copper, Potassium and Iodine
23. Pumpkin Seeds
Magnesium, Iron, Copper, Zinc and Manganese
24. Walnuts
Protein, Good Fats, Trace Minerals and Copper
25. Quinoa
Magnesium and Complete Protein
The above foods potentially contain some minerals and vitamins, even if they are not considered one of the best sources. There are other healthy and natural foods that are nutrient-dense.