People need many nutrients to keep themselves healthy. The most necessary nutrients are: Vitamin A, B, C, D, E, and K; along with the minerals Calcium, Iron, Magnesium, Phosphorous, Sodium, and Potassium. Each of these nutrients can be found in different quantities in different foods.
These are some foods that are rich in vitamins.
Vitamin A: Beef Liver, Lamb Liver, Liver Sausage, Cod Liver Oil, and King Mackerel. One ounce of beef liver has 4791 mg of vitamin A, more than 5 times how much you should eat in one day.
Vitamin B: Salmon, Liver, Eggs, Milk, and Beef.
Vitamin C: Kakadu Plums, Acerola Cherries, Rose Hips, Chili Peppers, and Oranges. One cup of Acerola Cherries contains more than 9 times the amount of vitamin C you should have in a day.
Vitamin D: Salmon, Herring, Cod liver oil, Canned Tuna, Egg Yolks.
Vitamin E: Wheat Germ Oil, Sunflower Seeds, Almonds, Hazelnut Oil, Mamey Sapote.
Vitamin K: Cooked Kale, Swiss Chard, Cooked Collard Greens, Natto, and Spinach.
These are some foods rich in minerals:
Calcium: Seeds, Cheese, Yogurt, Sardines, and Beans.
Iron: Shellfish, Spinach, Liver, Red meat, and Pumpkin seeds.
Magnesium: Dark Chocolate, Avocados, Nuts, Tofu, and seeds.
Phosphorous: Chicken, Pork, Liver, Sunflower seeds, and Nuts.
Sodium: Shrimp, Ham, Cottage Cheese, Pizza, and Cheese.
Potassium: Avocados, Sweet Potatoes, Spinach, Watermelon, and Coconuts.