Recent research has raised questions regarding the benefits of taking a multi-vitamin. Many multivitamins contain excessive amounts of recommended micronutrients. Experts agree that the best way to get the nutrients we need is through food not multivitamins. Eating a balanced diet containing plenty of fruits, vegetables, and whole grains offers a mix of vitamins, minerals, and other nutrients that together will meet your body’s needs.
You don't need to eat a high number of calories to get the nutrients you need, a low-calorie diet can provide almost all of the vitamins and minerals you need. The one exception is vitamin D. Nutrient-dense foods like the ones listed below are packed with vitamins and minerals and have relatively few calories.
You don't need to eat a high number of calories to get the nutrients you need, a low-calorie diet can provide almost all of the vitamins and minerals you need. The one exception is vitamin D. Nutrient-dense foods like the ones listed below are packed with vitamins and minerals and have relatively few calories.
Here are some nutrient-dense foods to include in your meals this year:
- Avocados (1 cup cubed) Calories 240, Fiber 10g, Vitamin C 15.0-mg-25%, Vitamin K 31.5 mcg -39%, Folate 122 mcg-30%
- Chard (1cup) Calories 7, Fiber 1g, Vitamin A 2,201 IU 44%, Vitamin C 10.8mg 18%, Vitamin K 299 mcg 374%, Iron 0.6mg 2%, Magnesium 29.2mg 7%, Phosphorus 16.6mg 2%, Potassium 136mg 4%, Copper 0.1mg 3%, Manganese 0.1mg 7%
- Collard greens (1 cup) Calories 11g, Fiber 1g, Protein 1g, Vitamin A 2400IU 48%, Vitamin C 12.7mg 21%, Vitamin E 0.8mg 4%, Vitamin B6 0.1mg 3%, Vitamin K 184 mcg 230%, Potassium 60.8mg 2% Folate 59.8 15%, Calcium 52.2mg 5%
- Kale (1cup) Calories 33, Fiber 7g, Vitamin A 10,302 IU 206%, Vitamin B6 0.2mg 9%, Vitamin C 80.4mg 134%, Vitamin K 547 mcg 684%, Thiamin 0.1mg 5%, Riboflavin 0.1mg 5%, Folate 19.4 mcg 5%, Calcium 90.5mg 9%, Iron 1.1mg 6%, Phosphorus 37.5mg 4%, Potassium 299mg 9%, Copper 0.2mg 10%, Manganese 0.5mg 26%
- Mustard greens (1 cup) Calories 15, Fiber 2g, Vitamin A 5881 IU 118%, Vitamin C 39.2mg 65%, Vitamin E 1.1mg 6%, Vitamin K 278 mcg 348%, Folate 105 mcg 26%, Calcium 57.7mg 6%, Potassium 198mg 2%, Phosphorus 24.1mg 2%, Magnesium 17.9mg 4%, Copper 0.1mg 4%, Manganese 0.3mg 13%
- Spinach (1 cup) Calories 7, Fiber 1g, Vitamin A 2813 IU 56%, Vitamin B6 0.1mg 3%, Vitamin C 8.4mg 14%, Vitamin E 0.6mg 3%, Vitamin K 145 mcg 181%, Riboflavin 0.1mg 3%, Folate 58.2 mcg 15%, Calcium 29.7mg 3%, Iron 0.8mg 5%, Magnesium 23.7mg 6%, Potassium 167mg 5%, Manganese 0.3mg 13%
- Bell peppers (1 cup chopped) Calories 30, Fiber 3g, Vitamin A 551 iU-11%, Vitamin C 120mg-200%, Vitamin K 11.0 mcg-14%, Vitamin B6 0.3mg-17%
- Brussels sprouts (1/2 cup, cooked) Calories 28, Fiber 2g, Vitamin A 604 IU 12%, Vitamin C 48.4 mg 81%, Vitamin K 109 mcg 137%, Vitamin B6 0.1mg 7%, Folate 46.8 12%, Potassium 247mg 7%
- Mushrooms- crimini (1 cup sliced)-= Calories 23, Fiber 1g, Thiamin 0.1mg 6% , Riboflavin 0.4mg 25%, Niacin 3.3mg 17%, Vitamin B6 0.1mg 5%, Pantothenic Acid 1.3mg 13%, Phosphorus 104mg 10%, Potassium 390mg 11%, Zinc 1.0mg 6%, Copper 0.4mg 22%, Manganese 7.8mg 2% and Selenium 22.6mcg 32%.
- Mushrooms-shiitake (1 cup) Calories 81, Fiber 3g, Vitamin B6 0.2mg 12%, Riboflavin 0.2mg 15%, Niacin2.2mg 11%, Zinc 1.9mg 13%, Manganese 0.3mg 15%, Copper 1.3mg 65%, Selenium 36.0 mcg 51%
- Baked potatoes with skin (1 cup) Calories 278, Fiber 7g, Vitamin C 28.7mg 48%, Vitamin B6 0.9mg 46%, Potassium 1600mg 46% and Manganese 0.7mg 33% Iron 3.2 mg 18%, Magnesium 83.7mg 21% Phosphorus 209 mg 21%
- Sweet potatoes (1 cup) Calories 180, Fiber 7g, Vitamin A 38433 IU 769%, Vitamin B6 0.6mg 29%, Vitamin C 39.2mg 65%, Potassium 950mg 27%, Manganese 1.0mg 50%
- Cantaloupe (1 cup) Calories 60, Fiber 2g, Vitamin A 5987 IU 120%, Vitamin B6 0.1mg 6%, Vitamin C 65.0mg 108%, Niacin 1.3mg 6%, Folate 37.2 mcg 9%, Potassium 473mg 14%
- Papaya (1 cup) Calories 65, Fiber 3g, Vitamin A 1531 IU 31%, Vitamin C 86.5mg 144%, Folate 53.2 mcg 13%, Potassium 360 mg 10%
- Raspberries (1 cup) Calories 64, Fiber 8g, Vitamin C 32.2mg 54%, Vitamin K 9.6 mcg 12%, Magnesium 27.1mg 7%, Manganese 0.8mg 41%
- Strawberries (1 cup) Calories 49, Fiber 3g, Vitamin C 89.4mg 149%, Folate 36.5 mcg 9%, Potassium 233mg 7%, Manganese 0.6mg 29%
- Low-fat yogurt (1 cup) Calories 154, Fat 4g, Protein 13g, Vitamin B 12 1.4 mcg 23%, Riboflavin 0.5mg 31%, Potassium 573mg 16%, Calcium 488mg 45%, Phosphorus 353mg 35%
- Eggs (1 large egg) Calories 71, Fat 5g, Protein 6g, Vitamin B12 0.6 mcg 11%, Riboflavin 0.2mg 14%, Phosphorus 95.5mg 10%, Selenium 15.8 mcg 23%
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