Are supplements better than real food? Argentine nutrition experts reveal five key, budget-friendly, and nutrient-packed foods often overlooked. Discover how to improve your health with simple, varied, and delicious daily options.

The Return to Real Food

The boom in vitamin supplements made us forget the power of natural food. Here is what cannot be missing from your table.

In the constant search for quick solutions, many people have relegated the value of natural foods, favoring pills over a varied diet. However, Argentine specialists consulted by Infobae on August 9, 2026, warn that supplements cannot compensate for a poor diet. As nutritionist Laura Romano (MN 5.992) explains, a supplement provides specific nutrients, but does not replace everything a natural food provides, including fiber, proteins, and bioactive compounds that interact with each other.

The 5 Forgotten Superfoods

The concept of 'superfood' generates debate, but experts prefer to talk about high nutritional density foods. Here are five affordable and highly nutritious options:

1. Legumes

Lentils, chickpeas, beans, and split peas (known locally as 'arvejas') are sources of plant protein, fiber, iron, magnesium, and potassium. They improve cardiometabolic risk. Tip: Incorporate them in small quantities and mixed with rice for better digestion.

2. Canned Fish

Mackerel, horse mackerel (known locally as 'jurel'), and sardines are practical and accessible. They provide excellent quality proteins and omega 3 fatty acids. Sardines, if eaten with their soft bones, are also a great source of calcium.

3. Oats

This whole grain contains beta-glucan, a type of soluble fiber with solid evidence regarding the reduction of LDL cholesterol. It provides fiber, plant proteins, and magnesium. It is super versatile for sweet and savory preparations.

4. Eggs

A key food due to its contribution of excellent quality proteins, vitamin B12, choline, and other micronutrients at a low cost. Although for years it was recommended to restrict it due to its cholesterol, today it is known that dietary cholesterol does not have the same impact on all people.

5. Dairy

Milk, yogurt, and cheese provide calcium, good quality proteins, phosphorus, and vitamin B12. Calcium deserves particular attention because a significant part of the population does not reach the daily recommendations.

Strategies for Better Absorption

  • Add Vitamin C: Combine plant iron with vitamin C in the same meal (e.g., lentils with tomato, bell pepper, or lemon juice).
  • Separate infusions: Keep the consumption of yerba mate (a traditional South American caffeinated infusion), tea, and coffee away from main meals to favor iron absorption.
  • Eat with color: Try to cover all colors on your plate throughout the week: purple, green, orange, red, and yellow.
  • Use everything: Use stems and leaves of vegetables that are usually discarded to add variety and nutrients.

Remember that there are no good or bad foods, only bad combinations, bad frequencies, and bad portions. Sustained changes in the dietary pattern have much more impact than any isolated product. Let's take care of ourselves!

Source: Infobae