25 Good Health Natural Foods to Replace your Multi-Vitamin

Here are 25 basic good health natural foods to prioritize because they are the best sources of specific vitamins and minerals.

All foods potentially contain some vitamins and minerals, even if they are not considered one of the best sources. There are many other natural foods that are nutrient-dense. For this list, the criteria that I used are as follows:

• These foods are one of the best sources of the listed vitamins and/or minerals.
• These foods do not include common wheat, dairy, egg, corn, and soy allergens.
• These are some of the most popular good health natural foods for picky eaters and a busy schedule.

To put it simply: these are my go-to foods. I branch out as my schedule allows.

While nearly every natural whole food will provide some vitamins and minerals, these particular foods provide a whopping helping of at least one. For example, apples are great mini-multi-vitamins – they have a little bit of nearly every essential vitamin and mineral – but they are not superstar providers of any one vitamin or mineral.

So rather than adding up small amounts of vitamins from a plethora of foods, I add these powerhouse foods regularly to any diet to more easily meet nutritional requirements. Then, add an apple a day for insurance!

Instead of relying on a multi-vitamin, consider making important natural health choices at mealtime. Here are the benefits of getting your nutrition from a healthy natural diet:

• Vitamins and minerals from food sources are usually more easily digested and used by the body than synthetic vitamins.
• Save money by buying fewer nutritional supplements. Buy only the vitamins whose requirements are difficult to meet at mealtimes.
• Teach children a natural health diet. Children will learn how to meet their nutritional needs simply by being familiar with a healthy diet.  As adults, they will be more likely to revert back to their childhood eating habits.
• Eating more nutritionally valuable foods leaves less room for junk food. This dietary change has benefits for your waistline, and overall energy and health.

Natural Vitamins Quick-Guide

Here is a guide of the top 25 good health natural foods that I have identified to ensure that my family is meeting their nutritional requirements. Each food ranks as one of the best food sources available for the vitamins and minerals listed (even though they may contain smaller amounts of other vitamins and/or minerals, too).

If you need some ideas for incorporating good, healthy, natural foods into your meals, check out our Healthy Recipes.

1. Raw Spinach: Vitamin A, B Vitamins, Calcium, Iron, Potassium, Zinc, Magnesium, Copper

2. Broccoli: Vitamin A, B-complex Vitamins, Vitamin C (steamed), Calcium (especially in stems), Potassium

3. Avocado: Vitamin E, Good Fats, Potassium, Copper, Mangnesium

>>Check out a Chocolate Avocado Pudding Recipe<<

4. Dulse or Kelp: Vitamin A, B-complex Vitamins, Vitamin C, Vitamin E, Calcium, Iron, Potassium, Zinc, Magnesium, Copper, Manganese, Iodine, Trace Minerals

5. Almonds: Vitamin E, Protein, Good Fats, Calcium, Potassium, Magnesium, Copper, Manganese, Trace Minerals

6. Salmon: Vitamins B3 & B12, Vitamin D, Good Fats, Protein, Calcium, Chromium, Selenium

7. Parsley: Vitamin A, B-complex Vitamins, Vitamin C, Iron, Potassium, Copper, Iodine

8. Black Beans: B-complex Vitamins, Protein, Calcium, Manganese

9. Buckwheat Flour: B-complex Vitamins, Magnesium, Manganese, Chromium, Selenium, Trace Minerals

10. Strawberries: Vitamin C, Iodine, Chromium

>>Check out a Strawberry-Nut Frozen Treat Recipe<<

11. Sunflower Seeds: B Vitamins, Vitamin D, Vitamin E, Copper, Manganese

12. Kidney Beans: Protein, Calcium, Iron, Manganese

13. Raw Honey: Copper, Trace Minerals

14. Walnuts: Good Fats, Protein, Copper, Trace Minerals

15. Bananas: B Vitamins, Potassium, Chromium

16. Romaine Lettuce: Vitamin C, Magnesium, Copper, Chromium

17. Pumpkin Seeds: Iron, Magnesium, Zinc, Copper, Manganese

18. Carrots/Sweet Potato/Winter Squash: Vitamin A, potassium

>>Check out Sweet Potato Fries with Honey Cinnamon Dip<<

19. Green Peas: B Vitamins, Protein, Calcium, Manganese

20. Lentils: Iron, Copper, Manganese

>>Check out Lentils with Herbs<<

21. Quinoa: Complete Protein, Magnesium

>>Check out a Tomato Cucumber Quinoa Salad Recipe<<

22. Brazil Nuts: Protein, Magnesium, Selenium

23. Bee Pollen: B Vitamins, Vitamin E, Chromium

24. Cauliflower (boiled): Vitamin C

25. Dried Black Mission Figs: Calcium

All of these foods fit into a raw foods diet. In addition, with the exception of salmon, these foods suit a vegan or vegetarian diet, as well.

I felt compelled to include salmon because it provides those somewhat elusive Vitamin D, and B3 & B12 vitamins.

If one of your favorite foods is missing from this list, go-ahead and find-out its nutritional benefits and add it to your list. This is a great learning exercise to do with grade-school kids. With time, we learn to see the importance of food as fuel for our bodies, rather than an indulgence.

You can use the USDA’s National Nutrient Database to find out nutrition information for any food.

I’d love to know… What are your favorite nutritional foods?  What would you add to this list?

Wishing you all the simple things,
Zara