8 Foods That Beat a Multivitamin

By Adda Bjarnadottir, MS | 47,572 views

Whole foods tend to be loaded with nutrients.
In general, getting your nutrients from foods is better than
getting them from supplements.
That being said, 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.
Here are 8 healthy foods that contain higher amounts of
certain nutrients than multivitamins.

1. Kale
Kale is extremely healthy.
It is one of the most nutrient-dense foods on the planet, and
is particularly high in vitamin K1 (1).
Vitamin K1 is essential for blood clotting and may play a role
in bone health (2).
One cup, or 67 grams, of fresh kale contains the following nutrients in extremely high amounts:
Vitamin K1: 900% of the RDI.
Vitamin C: 134% of the RDI.
Copper: 111% of the RDI.
Furthermore, kale is also high in ber, manganese, vitamin B6, potassium and iron.
Bottom Line: Kale contains very high amounts of vitamin K1, vitamin C and copper. A
single serving of fresh kale provides over 100% of the recommended daily intake
(RDI) for these nutrients.

2. Seaweed
Iodine de ciency is one of the most common nutrient de ciencies in the world, a ecting nearly
one-third of the global population (3, 4, 5).

Iodine de ciency causes thyroid problems in adults. During pregnancy, it may also increase the
risk of mental retardation and developmental abnormalities in the unborn child (4, 6).
Seaweed such as kelp, nori, kombu and wakame are all very rich in iodine (7).
The recommended daily intake is 150 micrograms/day. However, di erent types of seaweed
contain varying amounts of iodine (8):
Wakame: 1 g has about 30110 micrograms, which is close to the RDI.
Kelp: 1 g may have 7001500 micrograms, or 4601000% of the RDI.
Occasional seaweed consumption is a cheap, e ective way to prevent iodine de ciency.
However, some types of seaweed, such as kelp, should not be consumed daily. Just one gram
may exceed the upper level of safe intake, which is 1100 micrograms per day. This may cause
adverse e ects (9).
Bottom Line: Seaweed is an excellent source of iodine, as one gram provides 201000% of the RDI. However, kelp is much higher in iodine than other types of
seaweed, and should not be consumed daily.

3. Liver
The liver is the most nutritious part of any animal.
It is rich in essential nutrients, including vitamin B12, vitamin A,
iron, folate and copper.
Vitamin B12 intake is particularly important, as many people are
lacking in it. It plays a crucial role in cell, brain and nervous system
health.
Beef liver contains high amounts of vitamin B12, vitamin A and
copper. A 100-gram (3.5 oz) serving may contain the following quantities of these nutrients (10):
Vitamin B12: 1200% of the RDI.
Vitamin A: 6700% of the RDI.

Vitamin A: 6700% of the RDI.

Copper: 6700% of the RDI.
Just be sure not to eat liver more often than once or twice a week, because excessive buildup of
these nutrients may occur.
Bottom Line: Liver contains very high amounts of vitamin B12, vitamin A and copper.
However, it should not be consumed more than once or twice a week.

4. Brazil Nuts
If you are lacking in selenium, then Brazil nuts may be the perfect
snack.
Selenium is essential for human health. It is necessary for thyroid
and immune system function, as well as antioxidant activity (11).
The recommended daily amount is 5070 micrograms, which may be
achieved by consuming just one large Brazil nut.
Each nut may provide up to 95 micrograms of selenium.
The upper tolerance level for selenium is set at about 3400 micrograms per day for adults, so
make sure not to eat too many of them (12, 13).
Bottom Line: Brazil nuts are the single best dietary source of selenium. Just one
large nut contains more than the recommended daily amount.

5. Shell sh
Shell sh, such as clams and oysters, are among the most nutritious types of seafood.

Clams are packed with vitamin B12. In fact, 100 grams provide over 1600% of the RDI.
Furthermore, they contain high amounts of other B-vitamins, potassium, selenium and iron.
Oysters are another type of nutritious shell sh. They contain an abundance of zinc and vitamin

Oysters are another type of nutritious shell sh. They contain an abundance of zinc and vitamin
B12, with 100 grams containing 2600% of the RDI.
Clams and oysters may be the perfect food for older individuals, as higher amounts of vitamin
B12 are recommended after the age of 50.
This is because the ability to absorb vitamin B12 in the digestive system may decrease with age
(14, 15, 16).
Bottom Line: Clams and oysters both contain high amounts of vitamin B12, which is
very important for older individuals. Shell sh are also high in many other nutrients.

6. Sardines
Sardines are small, oily and nutrient-rich sh.
Although they are commonly served in cans, sardines can also be
grilled, smoked or pickled when fresh.
Sardines are very rich in EPA and DHA, essential omega-3 fatty
acids that have been linked with improved heart health (17, 18,
19).
One 92-gram (3.75 oz) serving contains more than half of the RDI
for these essential fatty acids. It also contains over 300% of the RDI
for vitamin B12.
Furthermore, sardines contain a little bit of almost every nutrient we need, including high
amounts of selenium and calcium.
Bottom Line: Sardines are a very nutrient-rich sh. They contain high amounts of
essential fatty acids and over 300% of the RDI of vitamin B12.

7. Yellow Bell Peppers

Yellow bell peppers are one of the best dietary sources of vitamin C.

Vitamin C is an essential vitamin. It is also water-soluble, meaning that extra amounts do not get
stored in the body. Therefore, having a regular supply of vitamin C in the diet is very important.
Vitamin C de ciency, also known as scurvy, is very rare these days. Symptoms include fatigue,
skin rashes, muscle pain and bleeding disorders (20).
High vitamin C intake has been linked with enhanced immune function, a reduced risk of DNA
damage and a decreased risk of several chronic diseases (21, 22).
One large yellow bell pepper, or about 186 grams, provides almost 600% of the recommended
daily intake of vitamin C, which is 7590 mg.
For comparison, yellow bell peppers contain about 34 times the amount of vitamin C found in
oranges.
Bottom Line: Yellow bell peppers are an excellent source of vitamin C. One large bell
pepper provides almost 600% of the recommended daily amount, which is up to 4
times the amount found in oranges.

8. Cod Liver Oil

Vitamin D de ciency is one of the most common nutrient de ciencies in the world (23, 24, 25,
26).
This is because the dietary sources of vitamin D are sparse. They include mainly fatty sh and
sh liver oils, as well as egg yolks and mushrooms, to a lesser extent.
Vitamin D is essential for bone health. It is also a crucial part of many bodily processes, including
immune system function and cancer prevention (27).
Cod liver oil is a great addition to any diet, especially for people who live far from the equator,
where no vitamin D can be synthesized in the skin during the winter months.
Only one tablespoon, or 14 g, of cod liver oil provides 23 grams of omega 3 fats and 1400 IU of
vitamin D. This is more than 200% of the RDI for vitamin D.
However, cod liver oil also contains high amounts of vitamin A, about

However, cod liver oil also contains high amounts of vitamin A, about
270% of the RDI. Vitamin A can be harmful in excessive amounts, so it
is not recommended that adults use more than 1-2 tablespoons per
day of cod liver oil.
Bottom Line: Cod liver oil is an excellent source of omega-3
fatty acids, vitamin D and vitamin A. Taking more than 1-2
tablespoons per day is not recommended.

Take Home Message

Although multivitamins may be bene cial for some people, they are
unnecessary for most. In some cases, they may even provide
excessive amounts of certain nutrients.
If you want to boost your nutrient intake, consider adding some of these super nutritious foods
to your diet instead of taking a synthetic multivitamin.
17Comments

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Jointhediscussion
RichardWinter7monthsago

Inoticein#7aboveaboutYellowBellPeppers,thereiszeromentionofthenaturalsourceof
VitaminD,oursun??LivinginAustraliaasIdo,thisomissiondoesstickoutabit?

Reply Share
RickB7monthsago

IhadreadthatthereismoreseleniuminBrazilNutsthatarestillintheshell.Theycomefroma
differentgrowingregion.

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Mamajoayearago

Whatabouttherecenthugedebateoncodliveroil?

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disqus_3BrONUAJnoayearago

Anyonewhohascomparedfoodwithsupplementswillknowthatwhilesomefoodsarequitehigh
incertainnutrients,theRDI(?),orRDA,orwhatevergovernmentdesignatedlevelofmany
nutrientsaresolowthatitisirrelevantiftheyareaccurate.
AddtothattheestablishedfactthatmostofthefoodgrowninAmericaisgrowninsoilsodepleted
oftracemineralsthatnothingwouldgrowinitifitweren'thighlyfertilized,andthatfertilizerdoesn't
provideanynutrientstheplantsdon'tneed,butwithoutwhichtheplantswillbenutritionallyuseless
tohumansandmanyoftheiranimals.
1

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Carolayearago

Carolayearago

OktotheBrazilnutsandyellowbellpeppers.Yucktotherest.

Reply Share
MatthewBrowneayearago

RegardingBrazilnuts...I'mafanofthem,butaswithsomeoftheotherfoodsonthislist,they
shouldnotbeeateninexcessiveamounts,foradifferentreason:theyarethemostradioactive
food.Theradioactivityvaries,anditprobablywouldn'tmatterunlessyouatethemdailyorinlarge
amounts,butit'ssomethingtobeawareof...
1

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RobbyBonfireayearago

ProblemwithKaleisthatitisaboutaschewyasarubbertire.Sorry,butIwentbacktospinach
salad.Atleastspinachyoucanswallowinsteadofhavingtospititoutafterchewingoneach
mouthfulforaminuteortwo.
1

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Acroyali>RobbyBonfireayearago

TheonlykaleIcantolerateisbabykalemuchmorelikespinachintexture.Spinachis
prettygreatstuff,too:)
Unfortunately,Ihaveaseriousallergytoanyseafood,so4outof8ofthesethingsareout
forme.
1

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RobbyBonfire>Acroyaliayearago

IwilllookforbabyKale,Acroyali,thankyouforthesuggestion.
1

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Acroyali>RobbyBonfireayearago

You'reverywelcome.

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GregHillayearago

Oops,Adda,youmisspokein#8.IntermsofhowmuchvitaminDwecanmakeforourselvesfrom
sunexposureduringthewintermonths,ofcourseitdoesn'tmatteratallwhetherwehappentolive
intheNorthernorSouthernHemisphere.Allthatmattersishowfarwelivefromtheequator.

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Adda>GregHillayearago

Thanksforthetip,ithasbeencorrected:)

Reply Share
YonatanBenMagenayearago

AnothernutrientrichfoodthatisoverlookedintheWest,otherthanasaweedisPurslane.
PurslanehasthehighestOmega3contentofanyleafyvegetable.ItisrichinVitaminsand
Mineralsaswellashavinganicelemonytastethataccompaniesitssatisfyingcrunch.
Lowincaloriesonly15ina3.5oz/100gservinglowincarbs(4g).

Lowincaloriesonly15ina3.5oz/100gservinglowincarbs(4g).
Somequotesfromgoogling"purslanenutritionfacts"
"...purslanecontainsmoreomega3fattyacidsthananyotherplantsourceinthesolarsystem,and
anextraordinaryamountforaplant,some8.5
mgforeverygramofweight.IthasvitaminA,B,CandEsixtimesmoreEthanspinachbeta
caroteneseventimesmoreofthatthancarrotsmagnesium,calcium,potassium,folate,
lithiumkeepyousaneironandis2.5%protein.Twopigments,oneintheleavesandonein
theyellowblossoms,havebeenprovenantimutagenicinlabstudies,meaningtheyhelpkeep
humancellsfrommutating,whichishowcancergetsstarted.Andyougetallthatforabout15
caloriesper100gram
(threeounce)"
"...purslanecontainsupto4000ppmoftheomega3fattyacidalphalinolenicacid(ALA)Eating
seemore

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leecoyne>YonatanBenMagenayearago

ALAconversiontoEPAandDHAisverypoornovegetableOmega3willreplacethe
animalversion.
1

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YonatanBenMagen>leecoyneayearago

Whilethatistrue,manywesternersOmegaratiosareoutofwhackwithapproxa6:1
ratioofOmega6:Omega3,thebodyalsousesALAforenergyaswellasALAasa
potentAntioxidant.
Ialsoagreethatanimal/marinebasedOmega3arethemostdense.Yetalsocome
withtheirownrisksi.e.PacificOceanSalmon/SardineswithMercuryand
RadioactivefalloutfromJapan,andsomecanslinedwithBPA.
ThatsaidPurslaneissupereasytogrow(evenifyoudon'thaveagreenthumb)itis
alotlikeDandelions.Ifonehasagreenhousetheycaneasilygrowityearround.
Onecanevenforageforit,althoughitishardertospotthanyellowdandelions
flowers.IMHOittastemuchbetter(lessbitterthanDandelions).Youcanorder
seedsonlineorcollectyourownfromyourowngardenorparksidewalk.
1

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Normajean>YonatanBenMagenayearago

Thanksforyourcomment,ILOVEthatstuff,itgrowswildinmanyplaces!Itisfoundin
manyAsian,Mexican,CaribbeanandCentralAmericangrocerieswhereIhavefounditas
"Verdoglas",butitisbestfresh(itgrowsabundantlynearmyhome!)
Also,IhavereadthatitwasGandhi'sfavoritevegetable.
2

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Acroyali>Normajeanayearago

Idon'tbelieveIhaveeverseen,norheardof,Purslane,sothankstoYonatanBen
MagenandNormajeanfortheinformation!I'vereadmanysupplementsand
multivitaminsareexpensiveurine(certainly,somearebetterthanothers)andthat
it'salwaysbesttogetasmuchnutritionoutoffoodratherthanrelyingonsynthetic

it'salwaysbesttogetasmuchnutritionoutoffoodratherthanrelyingonsynthetic
formsinapill.

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