Lots of people spend lots and lots of money on pills to give their body supplements they can easily get out of healthy food. Do not believe the bad rumors that our food: fruit, vegetables, meat etc does not have the nutrients they used to have. That is just bad gossip created by the people who sell the vitamins and other pills you swallow every day.
Take a look at the list of vitamins, minerals etc and see where you get your supplements from, and where you can cut down.
Remember when you take pills supplements; however shape of form not coming from Mother Nature is an addition, which has to be calculated and regulated. When you eat healthy food, with all the nutrients, minerals and vitamins, you CAN NOT eat too much of the healthy stuff, because it would take hundreds of pieces of fruit to get too much of anything.
And yes, I feel your pain. When I grew up it was important to drink your milk for calcium and finish your plate, because it had all the nutrients you needed.
It seems like life is much more complicated these days, but when you look at the benefits and the sources, lots of them are the same, as they have been for hundreds of years.
Calcium - most important function is keeping bones strong and prevent osteoporosis
Broccoli, cheese, milk, yogurt, collard greens, corn tortillas, kale, mustard greens, orange/mandarin/grapefruit juice, salmon, sardines, anchovies
Biotin - a necessary vitamin for growth and health of our body. It aids in the converting of fatty acids and glucose into fuel for the energy you need all day.
Bananas, barley, carrots, cauliflower, grains, corn, egg yolks, liver, milk, peanuts, soybeans, walnuts, yeast
Chromium - helps maintain blood sugar and insulin levels and helps lower cholesterol levels
Romaine lettuce, onions, tomatoes, bran grains, potatoes and ham
Copper - a healthy body only needs about 100 150 mg, do even a poor diet provides enough copper for human needs.
Beans, cocoa powder, mushrooms, nuts, seeds, shellfish, whole grains
Iodine - the health benefits of iodine lay a very important role in the normal functioning of the thyroid glands
Lobster, fish, milk, oysters, shrimp, garlic, sesame seeds, lima beans, turnip greens and spinach and bread because bakers add iodine to bread dough as a stabilizing agent.
Iron - necessary for many body functions, like transporting oxygen in the blood of the spine
Oranges, grapefruit, tomatoes, broccoli, strawberries, liver, meat, poultry, fish, eggs, milk, tea, baked potatoes, grains, clams, pumpkin seeds, and soybeans
Magnesium - most important in combination for strong bones
Avocados, bananas, broccoli, brown rice, haddock, navy beans, oatmeal, pinto beans, spinach, sweet potatoes, yogurt
Manganese - helps body convert protein and fat into energy
Avocados, nuts, seeds, seaweed, tea, raisins, spinach, broccoli, oranges, beans, whole grains, blueberries, egg yolks, peas, cocoa powder, pineapple, shellfish, tea, wheat germ and green leafy vegetables.
Molybdenum - protects against cancer, anemia, dental caries and impotence
Beans, grains, eggs, legumes, milk and milk products, leafy dark green, whole grains, liver, whole grain
Niacin - Increases the good cholesterol
Chicken, beef, fish, liver, milk, eggs, avocados, dates, tomatoes, broccoli, breads, grains and sweet potatoes
Phosphorus - is needed for healthy bones and teeth, energy and metabolism
Lean meat, cheese, chicken, halibut, lima beans, milk, oatmeal, salmon, yogurt