Synthetic vitamins from supplements you can buy at drugstores are beneficial. If you don’t have enough of specific nutrients, you can turn to these supplements to get adequate supply in your body. There are also some that the body absorbs better in synthetic form, such as folic acid versus its natural counterpart, folate. However, experts still believe that eating whole foods is much better than taking supplements.

Get the vitamins and minerals you need from these foods instead of popping a pill:

1. SalmonSalmon Nutrients

It is no secret that fish are nutritious, but out of all the fish varieties, salmon stands out from the rest. This is especially true when it comes to its omega 3 content. Omega 3 fatty acids are essential to the body by improving wellbeing and lowering the risk of getting serious diseases. Although you can get omega 3s in supplement form, salmon is a much better source. A hundred gram of the fish already contains 2.8 grams of omega 3s as well as animal protein and many other vitamins and minerals. These include potassium, selenium, and magnesium. You can also have all the B vitamins, which you can’t get from an omega 3 supplement.

2. Kale

Kale Nutrients

There is a reason why kale is considered the king of all leafy greens and it is because it has tons of vitamins, minerals, antioxidants, fiber, and different other bioactive compounds – things that you cannot get from one supplement alone. A hundred grams of kale can meet 200% of your Vitamin C RDA, 300% Vitamin A RDA, 1000% Vitamin K1 RDA, and huge amounts of Vitamin B6, magnesium, calcium, manganese, and copper.

3. Garlic

Garlic Nutrients

This superfood can turn your bland dishes into more delicious treats and this can also provide the nutrition you need. Garlic is high in vitamin C, vitamin B1, and vitamin B6. It also has calcium, manganese, selenium, and potassium. While you can get those nutrients in supplements, garlic has allicin which is an active ingredient that can lower blood pressure and bad cholesterol. There is almost no need for you to add supplements into your daily diet.

4. Liver

Liver Nutrients

Out of all the organs in animals, liver is the healthiest. One 100 gram serving of liver goes over half of the recommended daily allowance for vitamins B5, B6, folate, and niacin. The same amount gives you 1176% of vitamin B12 RDA, 201% Vitamin B2 RDA, 634% Vitamin A RDA, and 714% copper RDA.

Although supplements are helpful, your first source of vitamins and minerals should always be natural foods. This is because whole foods have health benefits that even the most complete supplement can’t replicate.