The ideal place to consume your daily needed vitamins and minerals for optimal health are though eating fresh fruits and vegetables that are either raw or steamed for more nutritional value.
Vitamin B: eggs, dairy products and meats.
Vitamin C: orange juice, grape juice, cranberry juice, grapefruit juice, tomato soup, peaches, red chili peppers.
Vitamin D: The best way to get your daily dose of Vitamin D is to take a stroll outside in the sunshine for 10 to 20 minutes and or you could drink your Vitamin D through milk fortified with Vitamin D.
Vitamin E: fish, nuts and seeds, spinach, broccoli, and oils such as wheat germ, sunflower and safflower oil.
Calcium: eat greens daily to get your fill of calcium and to help your body burn more fat. Other foods that contain calcium are broccoli, figs, yogurt, mustard greens, sardines, beans and milk.
Iron: clams, oysters, raisins, broccoli, kidney beans, prunes, veal, chicken, pork, ground beef, shrimp and tuna.
It is always best to consume your vitamins and minerals through eating healthy fruits and vegetables more so than taking vitamin pills. But if you can’t get enough vitamins and minerals through your diet, taking a multivitamin is a good idea.
Consult your physician on what you need, he might want to take a blood test to check your levels and see which vitamins and minerals your body is lacking in.
Book Reference Source: Disease Free by Matthew Hoffman, William LeGro
Other sources: Office of Dietary Supplements