Foods That Contain Higher Nutrient Content Than Multivitamins

Generally, average healthy eaters don’t need supplements or multivitamins to obtain the nutrients needed by their bodies. There are whole foods that can satisfy a person’s daily requirements for one or more nutrients.

Here are some of the best foods that contain higher amounts of certain nutrients than multivitamins.


This leafy green also contains important nutrients. It contains vitamin A, vitamin K, vitamin B6, vitamin B2, vitamin E, manganese, folate, magnesium, iron, copper, calcium, potassium, vitamin C, phosphorus, vitamin B1, zinc, and choline. Adding spinach in a daily diet can help us enjoy its numerous positive effects on our health.


Kale is a popular leafy green vegetable and a member of the cabbage family. It is featured in a variety of meals and is one of the most nutrient-dense foods on the planet.

According to experts, kale contains high amounts of vitamin K which is needed for blood clotting and optimum bone health. Aside from this, it is also high in vitamin B6, vitamin C, iron, potassium, fiber, and manganese.


Seaweeds are plant-like organisms that generally live attached to rock or other hard substrata in coastal areas. They contain many nutrients and vitamins. Seaweed — such as kelp, nori, kombu, and wakame — are all very rich in iodine.

We all know that iodine deficiency causes thyroid problems in adults and increases the risk of intellectual and developmental abnormalities for unborn babies.

Seaweed consumption is a cheap, effective way to prevent iodine deficiency.


Broccoli is a vegetable that has nutrients included in most multivitamins – vitamin B1, vitamin A, vitamin B6, vitamin E, vitamin K, vitamin C, chromium, folate, fiber, pantothenic acid, manganese, phosphorus, choline, potassium, and copper.

Consumption of broccoli can provide our body with a wide range of health benefits. It can be used as the main ingredient in many recipes.

Yellow Bell Peppers

Yellow bell peppers offer thick-walled, sweet fruit with great flavor. It is from the same plant that produces red and green bell peppers. They are particularly high in vitamin C and vitamin B9 (folic acid). In comparison, yellow bell peppers harbor about 3–4 times the amount of vitamin C found in oranges.

High intake of vitamin C can help improve immune function, decrease the risk of several chronic diseases, and lower down the risk of DNA damage.

Meanwhile, folic acid helps our body produce and maintain new cells and also helps prevent changes to DNA that may lead to cancer.


Berries are a healthful staple we should always have on hand. They are loaded with vitamin C and antioxidants that are needed by our body especially during cold and flu season.

Brazil Nuts

Brazil nuts are the perfect snacks for those individuals who lack selenium. Each nut may provide up to 95 mcg of selenium.

Selenium is an important mineral as it is involved in many bodily processes such as cognitive function, a healthy immune system, fertility in both men and women,  producing and metabolizing thyroid hormone, and cancer prevention.


This wonderfully sweet with firm and creamy flesh yellow fruit is high in potassium and pectin, a form of fiber. Aside from these, it also contains vitamin B6, antioxidants, and tryptophan can help to boost your mood and overall health.

Consumption of bananas have been linked to various health benefits such as improved digestive health, weight loss, and lowered blood pressure as well as decreased risk of various diseases.