Do you let pills and powders play a role better entrusted to food? Trade in your vitamin supplements for a little knowledge and you can get your best nutrition from wholesome, ordinary food. Foods contain enough vitamins and minerals that a reasonably careful selection will supply all that most people need.

In fact, you can learn to meet your nutrient needs MUCH BETTER from foods than from pills. Foods are less risky and tastier, and too much of some vitamin and mineral supplements can be toxic. If you are taking vitamins and minerals in supplement form, try eating more of these foods instead. You'll benefit not only from that particular nutrient but also from all other components in the food, as well as the way they work together to provide health benefits.

Vitamins, five rich food sources, and recipes:

• Vitamin A
  The fruit-and-vegetable tier of the food pyramid contains the best sources of beta-carotene (which your body will convert to vitamin A in the amounts it needs).
  Carrots, pumpkins, sweet potatoes, spinach, red peppers
  
• Carrot Parsley Salad: Parsley is also a great source of vitamin A.
  
• Japanese Pasta
• Vitamin B1 (Thiamin)
  Meats, grains and nuts are rich in Thiamin.
  Wheat germ, pork, beef, peanuts, brazil nuts
  
• Gingered Pork and Peaches
  
• Fried Rice with Chicken and Peanuts