But health experts say relying solely on supplements may not be the most effective approach.<\/p>\n
Fox News Digital spoke with two medical professionals who shared their top food-based swaps<\/a> for common multivitamin ingredients.<\/p>\n AMERICA’S ‘CAST IRON COWBOY’ REVEALS WHY TRADITIONAL SKILLETS REMAIN THE ULTIMATE COOKING TOOL<\/a><\/p>\n Below are five doctor-approved foods that can help naturally replace or reduce your reliance on multivitamins.<\/p>\n Some of these may be surprising.<\/p>\n Many Americans rely on daily multivitamins, though doctors suggest that whole foods may offer broader benefits. (iStock)<\/p>\n 1. Spinach<\/p>\n Dr. William Li \u2014 physician, scientist and author \u2014 noted that spinach is packed with necessary nutrients, including vitamins A, C, B1 (thiamine) and B2 (riboflavin).<\/p>\n He told Fox News Digital the leafy greens also contain vitamins B3 (niacin), B6, B9 (folate) and E.<\/p>\n ‘FOOD IS MEDICINE’ MOVEMENT MAY BE KEY TO REVERSING HEALTH DECLINE: HERE’S WHAT TO EAT<\/a><\/p>\n “Spinach can help lower blood pressure, which is important for cardiovascular health and stroke prevention,”<\/a> he said.<\/p>\n Spinach is rich in B vitamins and antioxidants and may help lower blood pressure, a doctor told Fox News Digital. (iStock)<\/p>\n 2. Papaya\u00a0<\/p>\n Papaya is an excellent source of vitamins A and C, said Li, author of the 2019 book “Eat to Beat Disease.”<\/p>\n THIS JUICY SUMMER FRUIT HELPS BEAT THE HEAT WHILE BOOSTING HEART AND BRAIN, EXPERTS SAY<\/a><\/p>\n The tropical fruit<\/a> also provides B5, B9 (folate) and E vitamins, supporting hormone, cellular and immune health, respectively.<\/p>\n “Papaya can help lower inflammation and improve immunity, as well as aid in digestion,” Li said.<\/p>\n Papaya contains a variety of vitamins, including A, C, E and folate, and may ease inflammation. (iStock)<\/p>\n 3. Lentils<\/p>\n Lentils are full of B vitamins, Li said, including B1 (thiamine), B2, B3, B5, B6 and B9.<\/p>\n The legumes can “improve metabolism, lower bad LDL cholesterol and lower inflammation,” Li noted.<\/p>\n IS TEQUILA GOOD FOR YOU? EXPERT REVEALS WHAT MAKES IT A ‘REASONABLE CHOICE’ FOR DRINKERS<\/a><\/p>\n Dr. David Kahana, based in California, also recommended lentils, he told Fox News Digital. He suggested black beans or chickpeas as alternatives.<\/p>\n These are “great for plant-based protein,<\/a> B vitamins and gut health,” the gastroenterologist said.<\/p>\n Lentils offer plant-based protein and a spectrum of B vitamins that support metabolism and heart health. (iStock)<\/p>\n 4. Berries<\/p>\n Adding blueberries, raspberries, strawberries or whatever berry you prefer to your daily diet can be a game-changer, Kahana said.<\/p>\n MONEY-SAVING STORAGE KEEPS YOUR BERRIES FRESHER FOR LONGER, EXPERT SAYS<\/a><\/p>\n All berries contain “powerful antioxidants” that help fight inflammation and support heart health,<\/a> he said.<\/p>\n Blueberries, strawberries and other berries are packed with antioxidants that may reduce inflammation and support circulation. (iStock)<\/p>\n 5. Fatty fish<\/p>\n Kahana recommended fatty fish,<\/a> such as salmon and sardines, to cover daily nutritional bases.<\/p>\n CLICK HERE TO SIGN UP FOR OUR LIFESTYLE NEWSLETTER<\/a><\/p>\n These fish are “packed with omega-3s for brain and heart health,” he said.<\/p>\n Fatty fish like salmon are high in omega-3s, which benefit brain and cardiovascular function. (iStock)<\/p>\n ‘Food first’<\/p>\n There’s nothing wrong with a multivitamin \u2014 but Li said consuming whole foods<\/a> is “always the best way” to get in your basic vitamins.<\/p>\n “This is because the foods supply not only the vitamins, but also an array of other useful macro- and micronutrients,” he said.<\/p>\n For more Lifestyle articles, visit foxnews.com\/lifestyle<\/a><\/p>\n In his clinical work, Kahana emphasized that he always starts “with food first.”<\/p>\n “Then, [I] use supplements<\/a> strategically when diet alone\u00a0isn’t enough,” Kahana said.<\/p>\n Doctors recommend focusing on a nutrient-dense diet before turning to over-the-counter supplements. (iStock)<\/p>\n “But I’m not anti-supplement,” he added.\u00a0<\/p>\n “For people with restrictive diets, absorption issues or specific medical conditions<\/a>, supplements can fill in gaps.”<\/p>\n![\"Older](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2025\/07\/multivitamin-redo.jpg\")
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