The best way to get most of the vitamins, minerals, and other nutrients you need is through your diet. As you choose to eat healthy foods, you'll soon see and feel the benefits — like increased energy, clearer thinking, and better looking skin. To get the supplements you need, look for these food sources:
| Supplement | Natural Sources |
|---|---|
| Calcium | Yogurt, broccoli, leafy greens, sesame seeds |
| Folic acid | Brown rice, leafy greens, salmon, whole grains |
| Iron | Leafy greens, nuts, seeds, raisins, liver, beef |
| Magnesium | Grains, legumes, vegetables, nuts, seeds, seafood |
| Potassium | Fruits and vegetables, whole grains, nuts and seeds |
| Selenium | Yeast, wheat germ, rice, and other whole grains |
| Zinc | Oysters, meat, eggs, whole grains, pumpkin seeds |
| Vitamin A and beta-carotene | Yellow and orange fruits and vegetables, egg yolk |
| Vitamin B | Whole grains, vegetables, nutritional yeast |
| Vitamin C | Citrus, bell peppers, tomatoes, strawberries |
| Vitamin E | Vegetable oils, nuts, seeds, whole grains, dark green leafy vegetables |
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Source:http://www.dummies.com/how-to/content/whole-food-sources-of-common-supplements.html
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