You’ve all heard the saying: An apple a day keeps the doctor away.

In today’s world, it’s an apple, along with a multi-vitamin and Emergen-C.

What used to hold true about food being the main source of vitamins and minerals has been replaced by the belief in the plethora of supplements, pills and liquids that all claim to have the daily recommended dose of vitamins and minerals to maintain optimum health.

A healthy mind and body can still be obtained, though, by forgoing supplements and simply eating the foods that contain the needed vitamins and minerals.

Senior Andrea Peterson prefers to get her vitamins from food. As an athlete, she says, it’s important to get the right balance of vitamins and minerals in her diet. But Peterson says she only takes one or two supplements, and gets the rest of her vitamins from food.

“I eat a lot of vegetables and fruits, as well as dairy products, because they contain a lot of calcium, vitamin C and other important nutrients,” she said.

As far as supplements, she says she doesn’t like having to take a lot of them because she usually forgets, a circumstance we can all relate to as college students.

In addition to vitamin C, fruits and vegetables contain many other important nutrients. According to ivillage.com’s Total Health section, fruits and vegetables contain the highest concentrations of vitamin A out of all the food groups.

Vitamin A helps aid growth, vision and immune system response, and is crucial for cell development. Carrots, which contain beta-carotene, are an especially good source of vitamin A. Spinach, red peppers and parsley are also good vitamin A providers.

Fruits and vegetables also contain key B vitamins, such as B-6. And of course, the citrus group is full of vitamin C.

Dairy products and meats are also an important part of a daily diet. According to ivillage.com, certain vitamins can only be found in dairy products and meats. Vitamins B-2, B-3 and B-12 are all found in dairy and animal products, with B-12 being exclusive to this food group.

Even whole grains contain key vitamins and nutrients. Vitamin E, which helps repair cells all over the body, is found in wheat germ. Vitamin B-6 is found in whole grains.

Vitamins are best if gained through a well balanced diet, but there are times when supplements are necessary. iVillage recommends supplements “when your calorie intake is so restricted that you can’t eat enough total food to meet your needs.” Instances where surgery or serious illness occurs are examples of when supplements are necessary.

Ultimately though, vitamins and minerals are necessary to maintain a healthy body and lifestyle. Whether it’s from foods or from capsules, don’t forget to take vitamins — then it will only take an apple a day to keep the doctor away.