Pills aren’t always the best solution for getting nutrition. When in doubt, get your nutrition through whole foods instead of supplement pills. Supplement pills are for those times when you need to increase the amount of a particular nutrient, fast. For example, if you have severe vitamin D deficiency, you should take vitamin D supplements. Supplements are for short term, while whole foods are for long term.
Disclaimer: In this article, I discuss my own opinions and observations on health topics. I am not a doctor. The information here is only views and opinions, not medical advice. Please consult your physician before making any changes that might affect your health.
Here are some key nutrients and the biggest whole food sources of them. One caveat though, is that many vitamins have several forms. For example, two forms of Vitamin A are beta-carotene and lycopene. Sweet potatoes are an excellent source of beta-carotene, but they contain no lycopene. To get lycopene, you could eat tomatoes.
The following is just a partial list to give you an idea of the types of whole foods you should be eating to get your nutrients.
Vitamin A: sweet potatoes, carrots, spinach, liver, eggs
Vitamin B1: Sunflower seeds, navy beans, black beans
Vitamin B2: Soybeans, spinach, beet greens
Vitamin B3: Tuna, chicken, turkey
Vitamin B6: Tuna, turkey, beef
Vitamin B12: Meats, especially: Sardines, salmon, tuna, cod, lamb, scallops (Vegetarians beware, B12 is mostly found in animal foods)
Vitamin C: Fruits and vegetables, especially: papaya, bell peppers, broccoli, brussels sprouts, strawberries, pineapple
Vitamin D: Salmon, sardines, tuna, milk, fatty fish, egg yolks
Vitamin E: Sunflower seeds, almonds, spinach, other nuts and seeds, avocados
Vitamin K: Kale, spinach, mustard greens collard greens beet greens, swiss chard, turnip greens, parsley, broccoli, brussels sprouts
Calcium: Tofu, sardines, sesame seeds, dairy products, broccoli, green leafy vegetables
Potassium: fruits and vegetables, especially: Beet greens, lima beans, sweet potato
Phosphorus: meats, nuts, cereals, legumes
Zinc: Beef, lamb, sesame seeds
Magnesium: Pumpkin seeds, spinach, swiss chard
Biotin: Peanuts, almonds, sweet potatoes
Choline: Shrimp, eggs, scallops
Chromium: Broccoli, barley, oats
Copper: Sesame seeds, cashews, soybeans
Fiber: Navy beans, dried peas, lentils
Folate: Lentils, pinto beans, garbanzo beans
Iodine: table salt, cod, grains
Iron: Soybeans, lentils, spinach, liver, red meat
Omega-3 fatty acids: Flax seeds, walnuts, sardines
Selenium: Tuna, shrimp, sardines
Flavonoids: Berries, tea, red wine, chocolate, onions
Fluoride: community water, saltwater fish, shellfish, tea
Protein: Chicken, turkey, tuna