8 Nutrients You Can Get From Food Before Reaching for Supplements

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Издатель Oct 2, 2026

Supplements can be useful when you actually need them, but many essential nutrients can come from everyday foods first.
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Nutritional yeast can provide several B vitamins, although vitamin B12 is only present in meaningful amounts when the product is fortified.
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Red bell peppers are exceptionally rich in vitamin C, while salmon provides EPA and DHA omega 3 fats that support heart and brain health.
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Lentils provide iron, fiber and plant protein. Because their iron is nonheme iron, pairing lentils with vitamin C rich foods can help your body absorb more of it.
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Avocado contributes potassium and healthy fats, while spinach is an excellent source of folate along with several other micronutrients.
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Oysters are among the richest natural sources of zinc. Greek yogurt can provide calcium plus plenty of protein, although the exact calcium content varies between products.
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Food first is a useful principle, but supplements still have an important role when diet alone cannot meet your needs or a deficiency has been confirmed.
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