Nutrition myth - Supplements solve everything

Do you think you don’t need to worry about what you eat because you take a vitamin supplement?

Popping a pill is no substitute for eating a varied and balanced diet. Many vitamins, including anti-oxidants and phytonutrients, work much more effectively when obtained from their natural source. Scientists believe that the combination of nutrients found in many fresh fruit and vegetables cannot be replicated artificially.

Supplements can be used to top up your nutrient intake if, occasionally, you feel your diet has been less than adequate. But they shouldn’t be relied upon on a long-term basis.

There are some groups of people, however, who can benefit from taking vitamin or mineral supplements: women of child-bearing age are recommended to take 400 micrograms of folic acid daily to help prevent birth defects; vegetarians and vegans may need to take supplemental vitamin B12, and children, lactating women, the elderly or people with chronic illnesses may also have special needs.

Supplements really are no substitute for a healthy balanced diet. You can get all you need from food. This list explains which foods contain the highest levels of each vitamin and mineral, all of which are probably in your kitchen cupboard already.

MineralsSource
Vitamin ALiver
Paprika, Cayenne, Chili Powder
Sweet Potatoes
Carrots
Dark Leafy Greens i.e Kale
Butternut Squash
Dried parsley & basil
Lettuce
Apricots
Cantaloupe
Vitamin B6Bran (Rice and Wheat)
Dried Herbs and Spices: chilli powder
Pistachios
Garlic (Raw)
Tuna
Liver
Sunflower and Sesame Seeds
Pork Tenderloin (Lean)
Molasses and Sorghum Syrup
Hazelnuts
Vitamin B12Clams, Oysters, and Mussels
Liver
Caviar (Fish Eggs)
Octopus
Fish
Crab and Lobster
Beef
Lamb (Mutton)
Cheese
Eggs
CalciumDried Herbs
Cheese
Sesame Seeds
Tofu
Almonds
Flax Seeds
Yogurt, Milk, and Other Dairy Products
Green Leafy Vegetables (Turnip, Mustard, and Dandelion Greens, Collards, Kale)
Brazil Nuts
Herring
FibreBran (Corn, Wheat, Rice, Oats)
Dried Herbs, Spices, and Peppers
Cocoa Powder and Dark Chocolate
Flax Seeds, Sesame Seeds, and Sesame Butter (Tahini)
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Dry Roasted Soybeans (Edamame)
Sun-dried Tomatoes
Nuts (Almonds, Pistachios, Pecans)
Sunflower Seeds
Beans (Navy, White, French, Kidney)
Passion Fruit (Granadilla)
ProteinCheese
Mature (Large) Beans
Lean Veal and Beef
Roasted Pumpkin, Squash, and Watermelon Seeds
Lean Meats (Chicken, Lamb, Pork, Turkey)
Fish (Tuna, Anchovies, Salmon)
Fish Eggs (Roe and Caviar)
Yeast Extract Spread (aka: Marmite)
Lobster and Crab
Lentils, Pulses, and Peanuts
IronDried Herbs
Cocoa Powder and Chocolate
Liver
Clams, Oysters, and Mussels
Roasted Pumpkin and Squash Seeds
Sesame Butter (Tahini) and Seeds
Caviar (Fish Eggs)
Sun Dried Tomatoes
Sunflower Seeds
Dried Apricots
ZincOysters
Toasted Wheat Germ
Veal Liver
Sesame Seeds and Tahini (Sesame Butter)
Low Fat Roast Beef
Roasted Pumpkin and Squash Seeds
Dried Watermelon Seeds
Dark Chocolate and Cocoa Powder
Lamb (Mutton)
Peanuts

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