All vitamins, as a type of nutrient, play a role -- directly or indirectly -- in tissue repair and growth. Some nutrients contribute more directly to developing healthy muscles, skin, hair and bones, as well as general repair during injuries. You need to ingest adequate amounts of necessary vitamins through diet.
Two types of vitamin A are commonly found in the diet. One is derived from animal products and is known as preformed vitamin A, and the second from plants, known as beta carotene. Vitamin A helps generate and maintain healthy body tissue, including skin, teeth, bones, mucous membranes and soft tissue. In addition, vitamin A helps encourage healthy eyesight. Carrots, pumpkins, cantaloupes and apricots all have vitamin A. In general, the more brightly colored the flesh of orange or yellow fruits and vegetables is, the richer it will be in vitamin A. Some dark green, leafy vegetables are also rich in vitamin A, such as spinach and kale.
Also known as ascorbic acid, vitamin C is not only a good immune system booster, it is also vital for the production of connective tissue and collagen production. As a result, vitamin C is essential to creating skin and scar tissue. Vitamin C will also help with repairing and creating blood vessels, repairing damaged capillaries after injury. It also acts as an antioxidant, protecting your body’s cells from damage from environmental toxins and free radicals. Vitamin C is prevalent in all citrus fruits, such as oranges, lemons and limes.
Also known as the “sunshine” vitamin, vitamin D can be synthesized by your body when your skin is exposed to direct sunlight. Vitamin D can also be found in limited quantities in foods, including leafy greens, fortified dairy products and cereals, and fatty fish and soy products. Soy products are particularly high in vitamin D, although 10 to 15 minutes of direct sun exposure three times a week will provide enough vitamin D for your body’s needs. Vitamin D is essential for calcium absorption, making it crucial to maintaining healthy bones.
Also known as the clotting vitamin, vitamin K is required to form clots, making it essential for tissue repair after injuries. Insufficient amounts of vitamin K in your system will lead to abnormal bleeding, easy bruising and, in severe cases, bleeding in the brain. Vitamin K is synthesized by the bacteria in your intestinal tract, but your body does not produce enough vitamin K through this method alone. Vitamin K can be found in many dark green, leafy vegetables -- the darker green, the better. It can also be found in broccoli, cauliflower and Brussels sprouts.