Nutrition
Doctors Reveal Top Foods for a Healthier You
In today’s fast-paced society, many individuals reach for multivitamins as a convenient solution to meet their nutritional needs. However, health experts suggest that relying solely on supplements might not be the most effective strategy.
Two medical professionals recently shared their insights on food-based alternatives that can naturally replace or reduce the need for multivitamins.
Here are five doctor-approved foods that can help you achieve this goal.
Dr. William Li, a physician, scientist, and author, highlights spinach as a powerhouse of essential nutrients. Spinach is rich in vitamins A, C, B1 (thiamine), and B2 (riboflavin).
“Spinach can help lower blood pressure, which is important for cardiovascular health and stroke prevention,” he explained.
Papaya is another excellent choice, offering a robust supply of vitamins A and C. Dr. Li, author of “Eat to Beat Disease,” notes that this tropical fruit also provides B5, B9 (folate), and E vitamins, which support hormone, cellular, and immune health, respectively.
“Papaya can help lower inflammation and improve immunity, as well as aid in digestion,” Li said.
Lentils are a fantastic source of B vitamins, including B1, B2, B3, B5, B6, and B9. According to Dr. Li, these legumes can “improve metabolism, lower bad LDL cholesterol and lower inflammation.”
Dr. David Kahana, a California-based gastroenterologist, also recommends lentils and suggests black beans or chickpeas as alternatives. These are “great for plant-based protein, B vitamins and gut health,” he said.
Berries, such as blueberries, raspberries, and strawberries, are another excellent addition to your diet. Dr. Kahana emphasizes that all berries contain “powerful antioxidants” that help fight inflammation and support heart health.
For those looking to cover their daily nutritional bases, Dr. Kahana suggests incorporating fatty fish like salmon and sardines into meals. These fish are “packed with omega-3s for brain and heart health,” he noted.
While there’s nothing inherently wrong with taking a multivitamin, Dr. Li advises that consuming whole foods is “always the best way” to obtain essential vitamins.
“This is because the foods supply not only the vitamins, but also an array of other useful macro- and micronutrients,” he explained.
Dr. Kahana echoes this sentiment, stating that he always starts “with food first” in his clinical work.
“Then, [I] use supplements strategically when diet alone isn’t enough,” he said.
He further clarified, “But I’m not anti-supplement. For people with restrictive diets, absorption issues or specific medical conditions, supplements can fill in gaps.”
Ultimately, the goal is balance: “Eat a nutrient-dense diet daily and use supplements where they truly make sense,” Dr. Kahana concluded.
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