Essential Nutrients

I keep reading about how it is useless to take individual supplements which scientists have identified to help in preventing __________ (fill in the blank). Whole foods does a much better job, since its the combination and intricacies of how the fruit/vegetable is planted, absorbs sunlight, water and presents its burst of nutrients.

Nutrients I need to get more of - through Spinach, Brocolli, Bok Choy, Tomatoes, Bitter Melon, and all fruits include:

Iron - for Anemia (taken with Vitamin C)
ALA - protects cell damage and increases body's ability to use insulin
Omega-3 - Good fat from fish that seems to be all the craze right now as it helps with digestion, blood clotting, heart disease, lower triglycerides, lower blood sugar. However, it has to be delicately balanced with Omega-6. A good ratio is 1:3.
EGCG - A polyphenol in green tea is supposed to help with more efficient blood sugar control too. Caffeine in green tea is no good though for insulin resistance or weight loss or anything. Oh well, drinking green tea instead of bubble tea is still way better for me and gives me an alternative to water.

Useful link: http://nccam.nih.gov/health/diabetes/