Are you a vitaholic? Eat these foods instead!

Vitaholic? Supplement additions? Are you having a diet of vitamins?

Are you addicted to supplements? Do you take one for energy? One for gut health? One for nervous tension? Two for good hair and nails?

You're not alone.

We know that nutrient-dense food will always be absorbed by our bodies more readily than supplements. And a good nutritionist should recommend antioxidant-rich foods before supplements.

However, sometimes people need a therapeutic dose of a vitamin or mineral to restore their balance or bring them back to good physical or mental health.

For example, sometimes a sluggish thyroid needs a bit of iodine and selenium to get moving. An anxious or depressed patient may require additional tryptophan. An exhausted person may need absorbable iron or some additional activated B vitamins.

When I see patients that are taking more than three supplements for a long period of time, we need to look at what they're not eating and their health history. If a therapeutic dose of a supplement is needed, we use it for a time period and then try to get them back onto food that has the nutrients their body needs.

Eat These Foods To Replace The 24 Most Popular Supplements

Vitamin A	Vitamin D	Vitamin E
Sweet potatoes, cooked – 1 whole = 28,058 IU (international units) Kale, cooked – 1 cup = 11470 IU Carrots, raw – ½ cup = 9114 IU Squash, Winter – 1 whole = 5726 IU Cod liver oil – 1 TBSP = 4051 IU Egg yolk – 1 large = 260 IU	Cod liver oil – 1 TBSP = 1360 IU Salmon (sockeye), baked – 3 oz = 447 IU Sardines, canned – 3 oz = 231 IU Eggs – 1 whole, large = 41 IU	Sunflower seeds – 1 oz = 7.4 mg Almonds, dry, roasted – 1 oz = 6.8 mg Olives – 1 cup = 4 mg Spinach, boiled – ½ cup = 1.9 mg
Vitamin K	Thiamin, B1	Riboflavin, B2
Natto – 3 oz = 850 mcg Kale, cooked – 1 cup = 113 mcg Spinach, cooked – 1 cup = 145 mcg Brussel sprouts, cooked – 1 cup = 115 mcg Asparagus – 1 cup = 92 mcg	Sunflower seeds – ¼ cup = 0.8 mg Split peas – 1 cup = 0.4 mg Sesame seeds – ¼ cup = 0.3 mg Lentils – 1 cup = 0.3 mg	Beef liver, pan-fried – 3 oz = 2.9 mg Crimini mushrooms, raw – 5 oz = 0.7 mg Venison – 4 oz = 0.68 mg Spinach – 1 cup = 0.4 mg Beef tenderloin, cooked – 4 oz = 0.4 mg
Niacin, B3	Folate	Pyridoxine, B6
Chicken breast – 4 oz = 14 mg Salmon, baked – 4 oz = 11 mg Lamb loin, roasted – 4 oz = 8 mg Green peas, boiled – 1 cup = 3 mg	Lentils, cooked – 1 cup = 358 mcg Pinto beans, cooked – 1 cup = 294 mcg Chickpeas/Garbanzo beans, cooked – 1 cup = 282 mcg Asparagus – 1 cup = 263 mcg Beets – 1 cup = 136 mcg	Chickpeas, canned – 1 cup = 1.1 mg Banana – 1 whole, large = 0.68 mg Chicken – 3 oz = 0.54 mg Salmon, Sockeye– 3 oz = 0.52 mg Potato, with skin – 1 cup = 0.42 mg
Cobalamin, B12	Pantothenic Acid	Biotin
Liver, beef – 3 oz = 70.7 mcg Trout, baked – 3 oz = 5.4 mcg Salmon, Sockeye – 3 oz = 4.8 mcg Beef tenderloin – 4 oz = 3 mcg Egg – 1 whole = 0.6 mcg	Shitake mushrooms – 100 gm = 3.6 mg Sunflower seeds – ¼ cup = 2 mg Avocado – 1 whole = 2 mg Broccoli, steamed – 1 cup = 0.8 mg	Egg, cooked – 1 large = 25 mcg Swiss chard – 1 cup = 10.5 mcg Avocado – 1 whole = 6 mcg Cauliflower, raw – 1 cup = 4 mcg
Ascorbic Acid (Vitamin C)	Calcium (Non Dairy)	Chromium
Papaya – 1 whole = 188 mg Peppers, red, raw – 1 cup = 175 mg Broccoli, cooked – 1 cup = 123 mg Brussels sprouts – 1 cup = 97 mg Strawberries – 1 cup = 82 mg	Sardines – 3 oz = 325 mg Salmon, pink, canned – 3 oz = 181 mg Kale, raw – 1 cup = 100 mg Turnip greens – 1 cup = 99 mg Broccoli, raw – ½ cup = 21 mg	Onions – 1 cup = 25 mcg Romaine lettuce – 2 cups = 16 mcg Broccoli – ½ cup = 11 mcg Tomato – 1 cup = 9 mcg Turkey breast – 3 oz = 2 mcg
Copper	Iodine	Iron
Sunflower seeds – ¼ cup = 1 mg Sesame seeds – ¼ cup = 1 mg Crimini mushrooms – 5 oz = 1 mg Avocado – 1 cup = 0.4 mg	Seaweed – whole sheet = up to 2984 mcg Kelp – ¼ cup = 415 mcg Cranberries – 2 oz = 200 mcg Cod – 3 oz = 99 mcg Turkey breast, baked – 3 oz = 34 mcg	White beans, canned – 1 cup = 8 mg Lentils – 1 cup = 7 mg Spinach, boiled – 1 cup = 6 mg Garbanzo beans, cooked – 1 cup = 5 mg Swiss chard – 1 cup = 4 mg
Magnesium	Manganese	Phosphorus
Almonds, dry roasted – 1 oz = 80 mg Pumpkin seeds, raw – 1 oz = 80 mg Spinach, boiled – ½ cup = 74 mg Swiss chard – ½ cup = 73 mg Black beans, cooked – ½ cup = 60 mg	Pineapple – 1 cup = 2.6 mg Spinach, boiled – 1 cup = 1.7 mg Chickpeas – 1 cup = 1.7 mg Raspberries – 1 cup = 1.2 mg	Swiss chard, boiled – 1 cup = 961 mg Winter squash, baked – 1 cup = 896 mg Broccoli, steamed – 1 cup = 505 mg Cantaloupe – 1 cup = 494 mg
Potassium	Selenium	Zinc
Swiss chard, boiled – 1 cup = 961 mg Lima beans – 1 cup = 955 mg Avocado – 1 cup = 875 mg Lentils – 1 cup = 730 mg	Brazil nuts – 6 whole = 544 mcg Sardines – 3 oz = 47 mg Salmon, boiled – 3 oz = 47 mg Turkey – 3 oz = 33 mg	Mushrooms – 4 oz = 11 mg Beef tenderloin – 3 oz = 7 mg Lamb loin, cooked – 4 oz = 5 mg Sesame seeds – ¼ cup = 3 mg

Do not use the information in this article for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your GP, nutritionist, or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem.

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From Microsoft executive to bestselling author: Michele Chevalley Hedge

Are you a vitaholic? Eat these foods instead!

Vitaholic? Supplement additions? Are you having a diet of vitamins?

Eat These Foods To Replace The 24 Most Popular Supplements

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