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The Dietary Guidelines for human states that your nutritional needs should be met primarily through your diet. But for some people, supplements may be a useful way to get nutrients they might otherwise lack. Could a vitamin and mineral supplement help you? Get the facts before you buy. Supplements vs. whole foods:   Supplements aren't intended to replace food. They can't replicate all of the nutrients and benefits of whole foods, such as fruits and vegetables. Whole foods offer three main benefits over dietary supplements: Greater nutrition. Whole foods are complex, containing a variety of the micronutrients your body needs. Essential fiber. Whole foods, such as whole grains, fruits, vegetables and legumes, provide dietary fiber. Dietary fiber can help reduce the risk of type 2 diabetes, colorectal cancer, stroke and heart disease. Protective substances. Many whole foods contain chemicals that promote health, such as antioxidants — substances that slow down a natural process le