• Cedric Jackson, CONTRIBUTOR
  • I am Cedric, and I love to write!
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April 30, 2018 views: 30,239

For many people, taking a multivitamin is part of their daily routine. But does it have to be? With so many healthy foods available, isn’t it possible to replace your multivitamin with more natural substitutes? Yes. Many foods today have all the vitamins and minerals your body needs, and you might already be eating some of them on a regular basis. Let’s take a look at some of the best, most nutrient-rich foods you can substitute your multivitamin with.

Skip the Multivitamin and Eat These 5 Foods


Whether you prefer black beans or kidney beans, in general, beans are a great source of protein and folate, a type of B vitamin. Folate is an important vitamin to have in your diet because many people actually have a folate deficiency, especially individuals who don’t eat enough fruits and vegetables or drink a lot of alcohol. Both men and women should add folate to their diets, and a cup of beans can cover about half of your daily recommended dose of the vitamin.


One of the healthiest foods you can eat, quinoa was once referred to as the “grain of the gods” by the Incas. Although technically a seed, quinoa is fairly inexpensive and has a long shelf life. It also provides beneficial nutrients and heart-healthy fats, including manganese, iron, folate, magnesium, phosphorus, copper, and zinc. In addition, it is packed with antioxidant phytonutrients, as well as an impressive variety of anti-inflammatory nutrients.


If you’re looking for a food packed with vitamins and minerals, shellfish is for you. From mussels and clams to oysters and scallops, shellfish is low in calories and fat and pack a protein punch. While delicious, it also comes loaded with many of your recommended daily vitamins and minerals. For example, did you know that a serving of raw oysters will give you 10 times your daily recommended dose of B12 and your daily dose of iron? Mussels are so full of vitamins and minerals that they provide a three-day dose of manganese. In addition, shellfish is beneficial for brain and heart health, thanks to the fact that it has a high dose of omega-3 fatty acids, magnesium, copper, phosphorus, and vitamin D. Because shellfish is so delicious and can be prepared a variety of ways, most people have no problem incorporating it into their diet.


Who doesn’t enjoy munching on a handful of almonds? Even adding only a small handful to your daily diet can increase your intake of beneficial vitamin E, fatty acids, and magnesium. They’re also more filling than other, unhealthier snacks and great for your waistline in moderation.


I bet you never thought to add seaweed to your diet. Not only is it great with sushi, but seaweed is actually packed with 56 beneficial nutrients your body needs to function properly, including magnesium; calcium; iron; potassium; phosphorus; niacin; and vitamins A, C, E, and K. In addition, seaweed is equipped with anticancer, antiviral, and anti-inflammatory properties designed to help flush impurities from your body.

There are many foods out there with many nutritional benefits. What, if any, foods above do you eat on a regular basis?

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