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Skip the multivitamin: 5 nutrient-rich foods recommended by doctors instead
By Andrea Margolis
Published July 31, 2025
In today's fast-paced world, many Americans turn to multivitamins as a quick fix for their nutritional needs.
But health experts say relying solely on supplements may not be the most effective approach.
Fox News Digital spoke with two medical professionals who shared their top food-based swaps for common multivitamin ingredients.
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Below are five doctor-approved foods that can help naturally replace or reduce your reliance on multivitamins.
Some of these may be surprising.
Many Americans rely on daily multivitamins, though doctors suggest that whole foods may offer broader benefits. (iStock)
1. Spinach
Dr. William Li — physician, scientist and author — noted that spinach is packed with necessary nutrients, including vitamins A, C, B1 (thiamine) and B2 (riboflavin).
He told Fox News Digital the leafy greens also contain vitamins B3 (niacin), B6, B9 (folate) and E.
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"Spinach can help lower blood pressure, which is important for cardiovascular health and stroke prevention," he said.
Spinach is rich in B vitamins and antioxidants and may help lower blood pressure, a doctor told Fox News Digital. (iStock)
2. Papaya
Papaya is an excellent source of vitamins A and C, said Li, author of the 2019 book "Eat to Beat Disease."
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The tropical fruit also provides B5, B9 (folate) and E vitamins, supporting hormone, cellular and immune health, respectively.
"Papaya can help lower inflammation and improve immunity, as well as aid in digestion," Li said.
Papaya contains a variety of vitamins, including A, C, E and folate, and may ease inflammation. (iStock)
3. Lentils
Lentils are full of B vitamins, Li said, including B1 (thiamine), B2, B3, B5, B6 and B9.
The legumes can "improve metabolism, lower bad LDL cholesterol and lower inflammation," Li noted.
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Dr. David Kahana, based in California, also recommended lentils, he told Fox News Digital. He suggested black beans or chickpeas as alternatives.
These are "great for plant-based protein, B vitamins and gut health," the gastroenterologist said.
Lentils offer plant-based protein and a spectrum of B vitamins that support metabolism and heart health. (iStock)
4. Berries
Adding blueberries, raspberries, strawberries or whatever berry you prefer to your daily diet can be a game-changer, Kahana said.
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All berries contain "powerful antioxidants" that help fight inflammation and support heart health, he said.
Blueberries, strawberries and other berries are packed with antioxidants that may reduce inflammation and support circulation. (iStock)
5. Fatty fish
Kahana recommended fatty fish, such as salmon and sardines, to cover daily nutritional bases.
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These fish are "packed with omega-3s for brain and heart health," he said.
Fatty fish like salmon are high in omega-3s, which benefit brain and cardiovascular function. (iStock)
'Food first'
There's nothing wrong with a multivitamin — but Li said consuming whole foods is "always the best way" to get in your basic vitamins.
"This is because the foods supply not only the vitamins, but also an array of other useful macro- and micronutrients," he said.
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In his clinical work, Kahana emphasized that he always starts "with food first."
"Then, [I] use supplements strategically when diet alone isn't enough," Kahana said.
Doctors recommend focusing on a nutrient-dense diet before turning to over-the-counter supplements. (iStock)
"But I'm not anti-supplement," he added.
"For people with restrictive diets, absorption issues or specific medical conditions, supplements can fill in gaps."
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"The goal is balance: Eat a nutrient-dense diet daily and use supplements where they truly make sense."
https://www.foxnews.com/food-drink/skip-multivitamin-5-nutrient-rich-foods-recommended-doctors-instead