Food. A day in the life. Take 2. No more multi.

How to never have to take a multi again!

Ok, so I’ve completely revamped my routine after hours of research, and discovering a multi-vitamin isn’t needed if I eat certain foods. Below is a list of all the vitamins in a multi I got for women that focused on the heart. It was WAY over 100% on almost everything, so I looked at how much I truly need to be healthy, and that’s where I got those amounts. Also, I realized that what Drs had been telling us forever, and I simply ignored, is that we need to get our vitamins from food, not pills. My main reason for doing this is because of the folic acid discovery I found earlier, and how it was found in breast cancer tumors and cells. And discovering that we really only need Folate, not folic acid – which can be obtained in just 2 cups of organic spinach. Seriously.

Man-made synthetic chemicals masquerading as vitamins will never replace real, whole, organic foods. And many of these pills aren’t even absorbed well by the body, and just causes our liver to filter them out every day. So here is my discovery. Keep in mind this one is for women, however several of the vitamins and foods listed are for men as well. As you will see the bolded ones are nearly impossible to get from food, so for those I’m forced to take a vitamin. Now, for a sample of a day in the life I picked foods that met all of the vitamin requirements, and that I enjoyed eating, or could eat almost every day without getting sick of them. For example, I LOVE hummus, if made to my taste, and could eat it every day warm or cold. This may change or be in any order, and you can use your imagination – just so long as you get all the vitamins you need in the day. This is so crucial because something as simple as a lycopene or astaxanthin deficiency (great for the eyes) could potentially lead to hereditary issues like macular degeneration.

Vitamin Amount Needed How to get it from food
Vitamin A  600mcg 1/2 sweet potato OR 1 cup of chickpeas and 1 banana.
B1 or Thiamin  1.4 mg 1 serving of tahini and 1 ounce of pecans; can get from oats.
B12 -Methyl 50mcg Eat high fiber cereal and take sublingual B12 only.
B6  1.3mg 2 cups of spinach is 44%, 1 banana is 21%, 2 slices bread (or one of big 16) is 8%, 1/2 sweet potato has 16%, 1/8 cup of sunflower seeds is over 11% = over 100%!
Vitamin C  250mg Pick one – 1 cup of kale or broccoli and 1 kiwi fruit.
D3  400IU Take a pill, get in the sun, or 1 can of sardines is 70% and has B12, Omega 3’s and selenium; mushrooms help too.
Vitamin E  10mg 20 almonds is 50%, plus 1 cup of spinach is 44%.
Folate  400mcg Already getting in 2 cups of spinach.
Vitamin K  80mcg Already getting in 2 cups of spinach.
Niacin B3 18mg Already getting in other b vitamin foods.
Riboflavin B2  148mg Already getting in other b vitamin foods.
Biotin  300mcg Already getting in sweet potato, banana and broccoli but could also add cabbage, mushrooms or avocados.
B5 or Pantothenic Acid  6mg Already getting from nuts, plus add berries and onions or cucumbers (cucumbers have silica too).
Calcium (not carbonate)  1200mg Getting 112mg from spinach, getting the rest from broccoli, beans and almond milk.
Iron  18mg Already getting in 2 cups of spinach.
Iodine  150mcg Take a kelp pill, don’t want to use a lot of salt, plus most salt doesn’t have iodine in it.
Magnesium (not oxide)  400mg Already getting as long as I eat high fiber bread and bran cereal, seeds/nuts; can also get from oats.
Zinc  15mg Already getting in chickpeas, also get 6% in toasted wheat germ.
Selenium  100mcg Already getting from sunflower seeds, bran and bread.
Potassium  3500mg Already getting in potato and banana.
Copper  2mg Already getting from, sunflower seeds, pecans and almonds.
Manganese  2mg Already getting from nuts, bran, bread; can get from oats.
Chromium  25mcg Already getting from bread and bran but can add onions and tomatoes.
Molybdenum  75mcg Already getting from chickpeas but can add black beans too (tomatoes help you absorb iron better).
CoQ10  100mg Take pill. Can only get 6mg in spinach, and 2mg in avocado.
ALA  25mg Already getting in flax seeds; can also get from sardines 2 times a week.
Inositol  10mg Getting in beans, berries, potato, kiwi and bread.
Silica  4mg Getting from beans, bread and cereal.
Boron  2mg Getting from almonds.
Lycopene  950mcg 1/2 cup of cooked tomato (or 1 med tomato cooked in EVOO or in salad w dressing).
Lutein  950mcg Getting more than enough from kale, broccoli, spinach.
Zeaxanthin  190mcg Getting more than enough from kale, broccoli, spinach.
Astaxanthin & Omega 3 50mcg Take Krill Oil for both. Getting Asta in red bell peppers, Omega in sardines, but I’m not eating them every day.
Vanadium  10mcg Get from a few radishes or sardines.
Various antioxidants —- Blueberries and all the other fruits/veggies.
Quercetin —- Organic apple – helps with endurance in a workout.

Sample daily meal plan that also ensures proper iron/vitamin absorption:

Breakfast – High fiber bran cereal with blueberries, wheat germ, flax seeds in almond milk w OJ

Snack – High fiber toast w/almond butter and banana; or 1 apple w nuts; or 1 apple w/almond butter;or kiwi w nuts; or banana w/almond butter or nuts       

Lunch – Spinach salad topped with chickpeas, cucumber, red bell pepper, sunflower seeds, and a lite dressing; or hummus from the chickpeas with all the veggies for dipping and nuts on side; or sammie with hummus and all the veggies inside. (could add mushrooms and/or avocado here too)

Snack – High fiber toast w/almond butter and banana; or 1 apple w nuts; or 1 apple w/almond butter; or kiwi w nuts; or banana w/almond butter or nuts

Pre-workout – either usual oats or 1 slice of toast with hummus or almond butter, or just 1 banana if not a leg day

Dinner – 1/2 medium potato, 1 cup of cooked kale or broccoli (kale if no kiwi today), 1/2 cup of black beans w garlic, onions and 1 med. tomato, and radishes on the side. (could do kale and potato soup here w/beans on side or 1/3 cup of cooked pasta sauce on toast or pasta).

So there you have it. It is possible, and I was able to keep it under 1600 calories even with several different combinations of the above options. You could search online for foods high in blank vitamin and then choose those instead if you like, and never have to remember to take that synthetic man-made vitamin ever again!


These statements have not been evaluated by the FDA and are not intended to diagnose, treat or cure any diseases. As with everything, check with your doctor first. All content is provided for general information only and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Shauna Carpenter is not responsible or liable for any diagnosis made by a user based on the content of her personal WordPress blog. Shauna Carpenter does not endorse any commercial product(s) or service(s) mentioned, and is not paid by any of the sites or people mentioned.