Seeds, beans, greens and grains
offer useful options.

Next: compare real servings.

Roasted pumpkin seeds:
156 mg per ounce.

Chia seeds: 111 mg per ounce.
NIH reference amounts.

Try almonds with yogurt
or beans with brown rice.

You do not need one “superfood.”

Use portions, labels and foods
you enjoy.

The full guide explains the amounts,
Daily Value and supplement cautions.