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Eat These Foods Instead of Taking Supplements

by Men's Healthy List Staff
food vs supplements for vitamin and mineral sources
Supplements are a pain the butt, point blank.

I mean yes, they work. Sometimes. Okay so they work the best when they’re trying to help fight off an infection, or when they’re trying to help you get better after you’ve been sick for quite some time. But, if you’re healthy, there’s no reason to constantly take supplements, unless you have to.

But, why?

Because whatever is in supplements can actually be found in natural and healthy foods. Granted, it may take a little bit more time to get the adequate amount from a food rather than a supplement, but you’ll still be able to acquire the same desired effect if you keep at it.

And, going the natural way will ensure that you won’t get all those crappy pesticides, allergens, etc. in your systems. Plus, the sand that they put in the supplement as a stabilizer (I bet you didn’t know that) won’t enter your body, either.

Below is a long list, with a brief explanation beside each item in the list, that will tell you what foods to take in instead of supplements. Just remember, a certain amount of each food will not guarantee you the same effectiveness as a supplement will. But, keeping these foods in your diet regularly, will.

Let’s get started.
  • Leucine

Leucine is good for promoting muscle health. It does so by getting the muscle protein synthesis process going and going. Foods such as lean beef, fish, chicken, turkey, and eggs have the nutrient leucine in it.

  • Nitric Oxide

Nitric oxide is good for promoting penile and heart health. It does so by getting the blood pumping regularly throughout the body. It also allows adequate amount of blood flow to the penis. Foods such as beets and spinach have the nutrient nitric oxide in it.

  • Lutein and Zeaxanthin

Both of these nutrients are good at promoting healthy eyes. It does so by improving retinal help and by lowering rates of vision problems and loss of vision. Foods such as eggs, spinach and kale have the nutrients lutein and zeaxanthin in it. Add some olive oil or avocados to the mix and you’ll improve your eye health even more.

  • Salicylic Acid

Salicylic acid is good for preventing inflammation. It does so by acting as an all-natural aspirin to the body. Foods such as nectarines and asparagus have the nutrient salicylic acid in them. The spices turmeric and paprika also have the nutrient salicylic acid in them.

  • lentils and beans for insoluble fiber sourceInsoluble Fiber

Insoluble fiber is good for promoting a good digestive system. It does so by wiping your digestive tract clean. Foods such as lentils, beans, and seeds have the nutrient insoluble fiber in them.

  • Theanine

Theanine is good for getting rid of stress and promoting a sense of calmness. It does so by reducing levels of anxiety and stress in the brain, along with improving mood overall. Drinks and foods such as green tea and green tea extract have the nutrient theanine in them.

  • Potassium

Potassium is good for regulating your blood pressure. It does so by regulating sodium levels within the body, even if you’re taking in a lot of salt. Even if you don’t have the best diet, potassium can keep sodium levels at bay so that your blood pressure doesn’t go crazy. Foods such as salmon, avocado, potatoes, prunes, and figs have the nutrient potassium in them.

  • Magnesium

Magnesium is good for preventing the following:

  • Muscle soreness
  • Joint soreness
  • Headaches
  • Migraines

It does so by keeping muscle and cell functioning normal. Foods such as legumes, pumpkin seeds, and squash seeds have the nutrient magnesium in them.

  • Beta-sitosterol

Beta-sitosterol is good for promoting prostate health and allowing for a strong urine flow. Foods such as plant oils, sesame seeds and avocado have the nutrient beta-sitosterol in them.


In addition to all of the nutrients found above, keep reading below for more replacements of supplements, including vitamins.
  • Vitamin A

Vitamin A is good for helping maintain normal eye sight along with improving the immune system. It does this by supplying the body with adequate amounts of beta-carotene. Foods such as sweet potatoes have vitamin A in them.

  • Vitamin B6

Vitamin B6 is good for promoting healthier skin and ensuring that the blood vessels are doing their job the right way. It has many other benefits, too. These benefits include flushing out the liver, strengthening eyesight, and ridding the body of severe arthritis. Foods such as bananas have the vitamin B6 in them.

  • Vitamin B9

Vitamin B9, also known as folic acid, is good for maintaining a healthy nervous system. Foods such as black-eyed peas have the vitamin B9 in them.

  • orange for vitamin C sourceVitamin C

Vitamin C is good for boosting the body’s immune system as well as having the ability to perform within the body as an antioxidant. Foods such as oranges have the vitamin C in them.

  • Vitamin D

Vitamin D is good for promoting healthy bone growth and strong teeth. Foods such as portobello mushrooms have the vitamin D in them. It’s not just dairy products that have this beneficial vitamin in them.

  • Vitamin E

Vitamin E is good for promoting healthy skin and healthy eyes. Foods such as sunflower seeds have the vitamin E in them.

  • Vitamin K

Vitamin K is good for promoting easy blood flow throughout the body and ensuring that the blood clots when it needs to clot. Foods such as broccoli have the vitamin K in them.

  • Calcium

Calcium is good for promoting healthy bone growth as well as keeping up with muscle contractions and helping in the blood clotting process. Foods such as collard greens have the nutrient calcium in them

  • Iron

Iron is good for metabolizing proteins in the body along with helping in the production of hemoglobin. Foods such as oysters have the nutrient iron in them.


By Jenny Lyn

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