Choose foods over supplements

Learn how to get some of your body's most important nutrients from foods, not supplements.

Food > Supplements

Store shelves are full of products promising "good nutrition in a bottle." But because the Food and Drug Administration (FDA) doesn't effectively regulate all these pills, powders, and capsules, there are many unreliable and unsafe dietary supplements. Furthermore, taking too much of any supplement can be dangerous. Instead of wasting money, turn to real food. Learn which foods contain some of the most important nutrients.

How to Prepare - Choose Foods Over Additives

Salmon: Vitamin B12

Vitamin B12 is essential for blood cells and a healthy nervous system. It's abundant in animal products (meat, fish, and poultry), and can also be found in fortified cereals and grains. A 3-ounce serving of cooked salmon contains 80% of the daily value of vitamin B12, and it's also an excellent source of essential omega-3 fatty acids.

Eggs: protein

On average, a 150-pound person needs 55 grams of protein per day. Eating two eggs will provide you with 25% of this amount. And don't skip the yolks—they contain as much protein as egg whites, as well as other nutrients like antioxidants and omega-3 acids.

Red bell pepper: vitamin C

High doses of vitamin C in supplements can cause stomach upset. Furthermore, such high doses are often unnecessary, as fruits and vegetables contain a lot of vitamin C. Red bell peppers are especially notable for this: 95 mg of the vitamin (or 160% of the daily value) in just 1/2 cup.

Yogurt: calcium

A recent study examined whether calcium supplements do more harm than good. Regardless, you can't go wrong with yogurt. Regular consumption provides calcium and digestive-friendly probiotics.

Milk (and milk substitutes): Vitamin D

According to the Centers for Disease Control and Prevention, 25% of the US population is at risk due to inadequate intake of this vitamin, which is essential for bone growth and immune health. You can get your daily dose of vitamin D from a glass of fortified milk or a milk substitute, such as soy, almond, or coconut milk.

Fortified breakfast cereal: iron

Red meat is perhaps the most obvious source of iron, but it's also found in iron-fortified breakfast cereals. Iron is responsible for transporting oxygen to all cells (which is, quite frankly, critically important). Check the labels of your favorite oatmeal and breakfast cereal brands and choose those with the highest iron content if you're deficient in this mineral.

Berries: Antioxidants

These cell-protecting and inflammation-fighting phytochemicals are found in favorite fruits: blueberries (especially wild blueberries), strawberries, raspberries, cranberries, cherries, and blackberries. Add berries to your breakfast cereal, yogurt, smoothies, oatmeal, salads, and baked goods to ensure they're a regular part of your diet.

Cottage cheese: branched-chain amino acids

Due to their role in muscle growth, branched-chain amino acids (BCAAs) are included in virtually every advertised bodybuilding and performance-enhancing supplement. Unfortunately, most of these supplements fall short of the hype. In fact, these amino acids (leucine, isoleucine, and valine) are found in everyday foods. In particular, cottage cheese is an excellent source of leucine: 1 cup of cottage cheese contains more leucine than 3 ounces of chicken breast.

Oysters: Zinc

The body needs zinc for many functions, including growth, energy metabolism, immunity, and wound healing. 85 grams of cooked oysters contain five times the daily recommended value of zinc. If you don't like oysters, no problem—beef, crab, pork, yogurt, nuts, and beans also contain plenty of zinc.