11 Food That Are Like Nature’s Multivitamin

Estimated Reading Time: 5 minutes

Published on: 21 Sep 2025

Have you ever looked at the long list of vitamins on a bottle and wondered, “Do I really need all of this?” Good news - you might not need pills to stay healthy. Nature already gave you food full of the vitamins and minerals your bodies need!

These 11 superfoods are packed with nutrients that help you feel energized, strong, and healthy. The best part? They’re all natural, tasty, and easy to add to your meals.

Let’s explore these amazing foods and see how you can turn your plate into a multivitamin!

1. Spinach

What’s in it? Iron, magnesium, folate, vitamins A, C, and K.

Why it’s fantastic: Spinach helps your bones, skin, and immune system. It also has antioxidants that protect your cells.

Try it: Add spinach to a smoothie or sauté it with garlic.

Did You Know? One cup of cooked spinach gives you more than half your daily vitamin A!

Quick Quiz: Have you ever tried spinach in a smoothie? (Yes / No)

2. Avocado

What’s in it? Healthy fats, potassium, vitamin E, B vitamins, and fiber.

Why it’s fantastic: Avocados keep your heart healthy, help lower bad cholesterol, and give you long-lasting energy.

Try it: Smash it on toast or make a simple guacamole.

Brain Boost: Avocados have more potassium than bananas!

Your Turn: Next time you're hungry, try avocado toast instead of chips!

3. Eggs

What’s in it? Protein, B12, vitamin D, and choline.

Why it’s fantastic: Eggs are full of nutrients that help with brain power, strong muscles, and energy.

Try it: Boil eggs ahead of time for snacks or scramble them with veggies.

Egg Fact: One egg has about 6 grams of protein!

Pick One: What’s your favorite way to eat eggs?

Scrambled

Boiled

Omelet

I don’t like eggs (yet!)

4. Blueberries

What’s in it? Antioxidants, vitamin C, vitamin K, and fiber.

Why it’s fantastic: These tiny berries help your brain, protect your skin, and support digestion.

Try it: Add them to oatmeal, yogurt, or eat them plain.

Berry Smart: Blueberries are called “brain food” for a reason!

Try This: Mix blueberries with Greek yogurt for a sweet, healthy treat.

5. Salmon

What’s in it? Omega-3s, vitamin D, B12, and selenium.

Why it’s fantastic: Salmon helps your heart, brain, and joints. Omega-3s are healthy fats your body loves!

Try it: Bake salmon with lemon and olive oil or add it to a salad.

Fun Fact: Just 2 servings of salmon each week can help keep your heart healthy.

Quick Challenge: Ask someone at home if you can try salmon this week!

6. Sweet Potatoes

What’s in it? Beta-carotene (turns into vitamin A), vitamin C, potassium, and fiber.

Why it’s fantastic: Sweet potatoes help your eyes, immune system, and skin.

Try it: Roast them with cinnamon or mash them as a side dish.

Color Clue: The bright orange color means they’re full of healthy antioxidants.

Let’s Vote: Do you prefer sweet or regular potatoes?

7. Broccoli

What’s in it? Vitamin C, vitamin K, fiber, and antioxidants.

Why it’s fantastic: Broccoli helps your body fight inflammation and keeps your bones strong.

Try it: Steam or roast it or eat it raw with a dip.

Cool Fact: Broccoli has a special antioxidant called sulforaphane that helps protect your body’s cells.

Food Fun: Try dipping raw broccoli in hummus, yum or yuck?

8. Pumpkin Seeds

What’s in them? Magnesium, zinc, iron, protein, and healthy fats.

Why they’re fantastic: These crunchy seeds help with muscle strength, immune health, and energy.

Try it: Add them to oatmeal, salads, or just snack on a handful.

Seed Secret: One ounce of pumpkin seeds gives you nearly half your daily magnesium!

Try This: Make your own trail mix with pumpkin seeds, almonds, and dried fruit.

9. Liver (Beef or Chicken)

What’s in it? Vitamin A, B12, iron, folate, and copper.

Why it’s fantastic: Liver is one of the most nutrient-packed foods out there. It supports your energy and blood health.

Try it: Mix it into stews or try liver dough on crackers.

Superfood Alert: Just a few bites of liver give you all the vitamin A and B12 you need for the whole day!

Poll Time: Ever tried liver?

Yes, and I like it!

Yes, but not my favorite.

Never tried it.

No way!

10. Almonds

What’s in them? Vitamin E, magnesium, protein, and healthy fats.

Why they’re fantastic: Almonds help your muscles, protect your cells, and keep you feeling full.

Try it: Snack on almonds or sprinkle them on salads or yogurt.

Snack Smart: Just a small handful gives you about half of your daily vitamin E!

Try This: Make your own “nut snack pack” with almonds and pumpkin seeds.

Also Read: Top Foods High in Fiber and Protein - Get Fit.

11. Seaweed

What’s in it? Iodine, calcium, iron, and vitamin K.

Why it’s fantastic: Seaweed helps your thyroid (which controls your energy) and boosts your bones.

Try it: Eat roasted seaweed snacks or add them to soups.

Under-the-Sea Fact: Seaweed is full of minerals that aren’t found in most land foods.

Challenge: Try one seaweed snack this week, yes, even just a tiny piece!

Sample One-Day Meal Using These Foods

Breakfast

Avocado toast with a poached egg and a side of blueberries

Lunch

Spinach and broccoli salad with grilled salmon and lemon dressing

Snack

Trail mix with almonds and pumpkin seeds

Dinner

Mashed sweet potato with liver pâté and steamed greens

Dessert

Greek yogurt with crushed seaweed flakes (well right, it’s a thing!)

Final Thoughts

You don’t need a bunch of pills to feel strong and healthy. Nature already gave you foods that work like multivitamins!

Adding just a few of these nutrient-rich foods to your daily routine can boost your energy, support your immune system, and improve your overall health.

Take Action:

Pick 2 of these foods to try this week.

Write down how you feel after adding them to your meals.

Challenge a friend or family member to try them with you!

There might be days when sitting down for a proper meal just isn't possible. In those moments, and with guidance from a professional, a plant-based supplement can help fill in the nutritional gaps. Your body will thank you.

Disclaimer: This article is for educational purposes only. It is not a replacement for medical advice. Always talk to your doctor or a health professional if you have health concerns or before starting new treatments.

References

Clinic, C. (2025a) 8 Vitamins & minerals you need for a healthy immune system. https://health.clevelandclinic.org/eat-these-foods-to-boost-your-immune-system#:~:text=8%20Vitamins%20%26%20Minerals%20You%20Need%20for%20a%20Healthy%20Immune%20System.

Clinic, C. (2025b) Is beef liver good for you? https://health.clevelandclinic.org/beef-liver-benefits#:~:text=What%20are%20the%20benefits%20of%20beef%20liver%3F.