The whole food matrix makes it easier to absorb the macro-nutrients, antioxidants and vitamins, but if you're not getting what's recommended, you might consider a vitamin or supplement.
Many of us strive for a healthy, well-balanced diet with plenty of fresh vegetables and fruits, whole grains, calcium and protein-packed dairy, plant-based fats and protein and fish. But just how likely are you to get the five—yes, five—servings of vegetables and two servings of fruit each day that are recommended by some nutrition experts? And don't forget to eat three daily servings of calcium-rich dairy and whole grains, plus fish twice a week.
The 2015-2020 Dietary Guidelines for Americans from the U.S. Department of Health and Human Services take a broader approach, recommending a healthy eating pattern that includes: A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes , and nuts, seeds, and soy productsBut whatever guidelines you try to follow, it may not be easy to get all the foods you need every day. Although true vitamin deficiencies are thankfully quite rare in developed countries, there are a few vitamins and supplements that many people do need.
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