Many multivitamins promise to cover at least 100% of your daily needs for over 20 different nutrients. However, it's usually best to prioritize food sources for your nutritional needs.

Your body has a better chance of absorbing nutrients from nutrient-dense foods rather than the concentrated supplement format, according to Melisa P. Danho, MPH, RDN, LD , a registered dietitian nutritionist and director of the dietetic internship program at UTHealth Houston.

Supplements are also not well-regulated and may not always contain the exact amount of nutrients promised on the label. Here are five nutrient-dense foods you can eat instead of taking supplements.

1. Sunflower Seeds

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With 1/4 cup of unsalted sunflower seeds, you can get 80% of the vitamin E,

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