Multivitamins are often seen as a daily essential, offering a convenient way to get all necessary vitamins and minerals in a single pill or gummy. However, nature already provides us with nutrient-dense whole foods that can do an even better job — if you include them regularly in your diet. Here are 10 natural foods that nutritionists say are even better than supplements:

1. Oysters
Oysters are a rich source of zinc — a vital mineral for immune function, wound healing, and DNA synthesis. According to dietitian Jaclyn London, “Zinc can be found in various foods, but oysters are especially rich in it.”

2. Fatty Fish
Instead of relying on vitamin D pills, opt for fatty fish like salmon, tuna, and sardines. They’re not only loaded with vitamin D but also omega-3 fatty acids, which support heart and brain health. London explains: “Vitamin D is essential for bone health and calcium absorption, and it plays a crucial role in immune function.”

3. Edamame (Boiled Soybeans)
Edamame is packed with folate, a B vitamin essential for cell growth and DNA formation. It’s especially important for women who are pregnant or planning to be. Plus, edamame is rich in protein and fiber, promoting fullness and digestive health.

4. Walnuts
Walnuts are loaded with omega-3 fatty acids (ALA), fiber, protein, and antioxidants. Adding them to your diet can support heart and brain health naturally.

5. Lentils
A great source of iron for vegetarians, lentils help form red blood cells and transport oxygen throughout the body. For better absorption, combine lentils with vitamin C–rich foods like bell peppers or citrus fruits.

6. Yogurt
Yogurt is a natural source of probiotics, beneficial bacteria that support gut health. Choose plain or low-sugar varieties. “Probiotics promote healthy digestion and a strong immune system,” says London.

7. Red Bell Peppers
Red bell peppers are high in vitamin C — a powerful antioxidant that protects against free radicals and supports collagen production for healthy skin.

8. Eggs
Eggs are an excellent source of choline, which supports brain function, memory, and learning. They also contain high-quality protein and a range of essential vitamins and minerals.

9. Broccoli
Broccoli is rich in vitamin K, vital for blood clotting and bone strength. It’s also packed with vitamin C, folate, and fiber, making it a true nutrient powerhouse.

10. Pumpkin Seeds
Pumpkin seeds provide magnesium — important for muscle and nerve function, and blood pressure regulation. They also offer healthy fats, protein, and fiber.

In summary:
Rather than depending solely on supplements, focus on building a diverse, balanced diet filled with these nutrient-rich foods. They deliver the vitamins and minerals your body needs in the most natural and effective way. But if your diet lacks certain nutrients, consult a professional before adding supplements.