We need a variety of nutrients each day to stay healthy, including calcium and vitamin D to protect our bones, folic acid to produce and maintain new cells, and vitamin A to preserve a healthy immune system and vision.
Yet the source of these nutrients is important. “Usually it is best to try to get these vitamins and minerals and nutrients from food as opposed to supplements,” Dr. Manson says.
Fruits, vegetables, fish, and other healthy foods contain nutrients and other substances not found in a pill, which work together to keep us healthy. We can’t get the same synergistic effect from a supplement. Taking certain vitamins or minerals in higher-than-recommended doses may even interfere with nutrient absorption or cause side effects. (Harvard Health Publishing)
Nutrient Food sources
Milk, yogurt, sardines, tofu,
fortified orange juice
Fortified cereal, spinach,lentils, beef liver
Oysters, chicken liver, turkey
Omega-3 fatty acids
Salmon, sardines, flaxseed, walnuts, soybeans
Sweet potato, spinach, carrots, cantaloupe, tomatoes
Chickpeas, salmon, chicken breast
Clams, beef liver, trout, fortified breakfast cereals
Salmon, tuna, yogurt, fortified milk
Wheat germ oil, almonds, sunflower seeds, peanut butter
If you’re lacking in a particular nutrient, ask your doctor whether you need to look beyond your diet to make up for what you’re missing—but don’t take more than the recommended daily intake for that nutrient unless your health care provider advises it. (Harvard Health Publishing)