I am a physician by profession and most physicians are very comfortable with things that come in pill form. However, when it comes to vitamins, you are much better off to get your vitamins from the natural source than in pill form. This is not to say there is no place for vitamin pills and other supplements—there is. But if you can find natural foods that are vitamin powerhouses, you should incorporate them into your diet right away because they are by far the optimal source of vitamins for your body.

  1. Sweet potatoes should be a year-long favorite and not just a Thanksgiving specialty. These delicious-tasting potatoes are easy to prepare and contain beta carotene (a vitamin A equivalent and an antioxidant) vitamin C, some B vitamins, and lots of fiber, iron and calcium.
  2. Grapes (red or green) are fun to eat, tasty, and loaded with Vitamins C, K, and some B-vitamins. They also contain a substance known as reservatol which studies suggest may lower blood sugar and even help fight aging.
  3. Bananas contain a mixture of vitamins, including vitamin B6, vitamin C, folate, pantothenic acid, and vitamin A, but it’s the minerals that make bananas a great nutirional value with their manganese, potassium, and magnesium content.
  4. Spinach contains lots of vitamin K (181% of your recommended daily allowance) along with lots of Vitamin A and folate. Spinach is a great low-fat source of fiber and contains manganese. Popeye was right, this stuff packs a punch.
  5. Dried herbs are dense with vitamins and can be easily incorporated into your cooking. These dried herbs contain plenty of vitamins, store easily, and a tiny amount can add a vitamin boost to your cooking.
  6. Green tea is packed with Vitamin C (a cup of green tea can contain more Vitamin C than a whole orange) and contains a special type of antioxidant known as the “catechins.” Catechins have been shown in studies to fight cancer, bust blood clots, and reduce atherosclerosis. Drinking green tea with some fresh lemon juice enhances the catechins’ activities. All teas (green tea, black tea, white tea, oolong tea) are healthful, but green tea is by far the most healthful.
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