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Foods to Eat to Avoid Having to Take Supplements

Supplements are a great way to boost your health when you are deficient in vitamins and minerals. However, they should never be used as a replacement for a healthy diet.

The vitamins and minerals found in food are in their natural form. Supplements on the other hand don’t tend to contain the same level of nutritious benefits as the real thing. So, it’s much better to get your daily dose through your diet where possible.

Here, you’ll discover the best foods to eat to avoid needing supplements.

Sweet Potatoes

Sweet potatoes are an excellent source of vitamin A. They contain a lot of beta-carotene which converts to vitamin A once it is in the body. They are considered one of the healthiest types of vegetables you can eat, with even the skin being packed full of nutrients.

Adding sweet potatoes to your diet will help to boost your immune system, promote good gut health and enhance brain function.


If you want to avoid calcium deficiencies, it’s important to eat a lot of dairy. Think milk, cheese and yoghurt. These days, a lot of adults are calcium deficient because they avoid consuming higher-fat dairy products.

Provided you consume dairy products daily, you should get the right amount of calcium that the body needs.


Bananas are a healthy snack choice and they come packed full of vitamin B6. Just a couple of medium bananas contain 44% of the daily recommended dose of this vitamin. They are also an excellent source of fiber and potassium.

Other foods that are great for vitamin B6 include turkey and pistachio nuts.


When it comes to getting enough vitamin C, oranges are the go-to fruit. Did you know just one large orange contains all of your daily vitamin C? Not only that, but they also contain good levels of vitamin B1, potassium and folate.

You’ll find oranges can be a great weight-loss tool too. In a medium orange, there are around 62 calories. They also contain a lot of water and fiber, helping to keep you feeling fuller for longer.

Portobello Mushrooms

It can be really hard to get enough vitamin D into the body if you don’t spend a lot of time outdoors. As you know, most of our vitamin D levels come from the sun’s rays. However, there are a few foods that contain a good amount of vitamin D.

Portobello mushrooms are grown using additional lighting. According to some sources, this can boost their vitamin D content by as much as 3000%. So, if you want to keep those levels topped up, add Portobello mushrooms to your diet.

Sunflower Seeds

Finally, sunflower seeds are an excellent source of vitamin E. Just a small handful contains half of your daily recommended requirements. They also contain selenium and magnesium, known to help reduce inflammation within the body.

So, there you have it – some of the best foods you can eat to avoid needing supplements. The key is to make sure you’re following a balanced diet, packed full of fruits and vegetables.


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