Dietitian Yona Gerboles has identified five nutrient-dense foods that can be considered natural multivitamins, Spanish publication Deia reported.
Gerboles said these whole foods contain high concentrations of essential vitamins and minerals needed for daily human health. Selecting nutrient-rich whole foods helps supply key micronutrients that support fundamental body functions.
The nutritionist named organ meats, specifically liver, as the top item on his list. He said liver contains vitamin A, B-complex vitamins, iron, copper, zinc, choline, and high-quality protein. Gerboles explained that these nutrients take part in red blood cell formation and energy metabolism, while also improving the function of the nervous system.
Nutritional benefits of seafood
Oysters were included among the multivitamin foods due to their high content of vitamin B12, copper, and zinc. Gerboles noted that zinc is necessary for the immune system to function correctly and plays a critical role in accelerating wound healing.
Sardines also made the list because they combine protein with omega-3 fatty acids, vitamin D, and vitamin B12. The dietitian explained that when sardines are eaten with their bones, they also serve as a rich source of calcium.
Leafy greens and eggs in daily diet
Gerboles advised adding watercress and other leafy greens to daily dietary routines. He pointed out that leafy vegetables contain vitamins K and C, folic acid, and various antioxidants, while offering a low energy value for those monitoring calorie intake.
The dietitian also identified eggs as another food rich in essential vitamins. Whole eggs are widely recognized in nutrition science as complete proteins containing key vitamins and healthy lipids.
Dietary oils and healthy fats
The guidance builds on previous recommendations from dietitian Anton Polyakov regarding the healthiest cooking fats. Polyakov listed olive oil among the most beneficial oils for human consumption, noting that it serves as a rich source of omega-9 fatty acids.
