Vitamin Foods

 Vitamin C is an important part of the structure of your skin, tendons, ligaments and blood vessels, and it helps to form scar tissue in response to injuries. Supplements can help fill gaps in your diet, but it's always best to get most of your vitamins and minerals through a nutritious diet. These foods contain ample phosphorus:

Beef, pork, poultry, eggs and organ meats

Milk, yogurt, cheese and other dairy products

Seafood

Many plant foods contain phosphorus, but most plants store the mineral as phytic acid, which humans can't digest or absorb. In addition to its well-known role in immune function, zinc also contributes to wound healing and protein synthesis. The macrominerals include calcium, phosphorus, magnesium, sodium, potassium, chloride and sulfur.

Try taking a food-first approach with this guide to the top food sources for every vitamin and mineral. People on blood-thinning medications should talk to their doctor about vitamin K before increasing their consumption. Many people try to limit their sodium intake (and some people need to), but consuming too little sodium can lead to health problems just like consuming too much can. If you're a health-conscious person, perhaps you think about how much water you've had recently or if you forgot to take your daily multivitamin. If it's safe for you to eat more vitamin K-containing foods, try adding these sources to your diet:

Eggs

Poultry, pork, beef and organ meat

Leafy green vegetables, such as kale, spinach, arugula, Swiss chard, lettuce, collard greens and turnip greens

Broccoli, cabbage, brussels sprouts, cauliflower

In addition to vitamins, the human body requires several minerals to function optimally.

To make sure you're getting enough vitamin C in your diet, eat plenty of these vitamin C-rich foods:

Citrus fruits, including oranges, lemons, limes and grapefruit

Semi-acidic fruits, such as mangoes, papayas, kiwi, pineapple and cantaloupe

A variety of berries, including strawberries, blackberries, blueberries, cranberries and raspberries

Broccoli, brussels sprouts, cabbage, lettuce, turnip greens, spinach, collard greens and cauliflower

Sweet potatoes

Winter squash varieties

Peppers, especially red and green varieties

Tomatoes and tomato products.

The very best source of vitamin D is sunshine, but plenty of foods contain trace amounts of vitamin D to support a well-rounded diet. They're all lumped into one class of vitamins because they have similar properties and are found in many of the same foods. The best food sources of zinc include:

Oysters

Crabs and lobster

Red meat

Poultry

Whole grains, especially fortified products

Dairy products. Most of the iron in your body is found in hemoglobin and myoglobin, two substances essential to the transport and transferring of oxygen throughout your body. You'll notice that many overlap and -- who'd've known -- vegetables appear as a top source for almost every nutrient. Phosphorus helps form your bones and teeth, makes protein for tissue growth and repair, and produces the molecules your cells use for energy. Without vitamin K, you would lose too much blood even from a small cut or scrape. Provitamin A is found in plant foods, and it's a precursor to the type of vitamin A your body can use.

The foods highest in sodium generally aren't the healthiest sources of sodium, and sometimes a single savory snack can nearly reach the daily recommended sodium limit. Preformed vitamin A, which your body can use immediately, is found in animal foods. It's hard to get enough vitamin D from food alone, so it's a good idea to get outside for a few minutes each day in addition to prioritizing these foods.

Fatty fish, such as tuna, mackerel and salmon

Egg yolks

Beef liver

Mushrooms

Fortified milk

Cheese made with fortified milk

Other fortified foods, such as orange juice, cereal, soy milk and yogurt

Vitamin K is primarily a coagulant, which means it helps blood clot. Vitamin A is a single vitamin, but two types are found in food.

It's normal to turn to supplements in an attempt to supply your body with nutrients you think might be missing from your diet (and responsible for your symptoms). You can find magnesium in:

Whole grains

Most fruits

Dark chocolate

Avocados

Nuts, particularly almonds, Brazil nuts and cashews

Most seeds

Peas and legumes

Soy products, such as tofu and tempeh.