I-Vitamin A

Ukudla okungekuhle, izifo zokungagayi kahle

Ukungaboni ebusuku, isikhumba esomile, ukukhululeka okuphazamisekile

Amakherot, amagqabi amnandi, i-spinach, amaqanda, isibindi

I-Vitamin B1 (Thiamine)

Ubuqili, ukungondli kahle, imithi ethile

Ukukhathala, ukucasuka, ukonakala kwama-nerve

Ukudla okuyimihla, inyama yenkukhu, amantongomane, imbewu, ama-legumes

I-Vitamin B12

Ukudla kwe-vegetarian/vegan, ukungagayi kahle (isib. i-anemia enkulu)

Ukukhathala, i-anemia, izinkinga zama-nerve, izinkinga zememori

Inyama, izinhlanzi, amaqanda, ubisi, ukudla okuqinisiwe

I-Vitamin C

Ukudla okungekuhle, ukubhema, ukungagayi kahle

Ukukhathala, ama-gums agqwala, ukululama kwezindawo ezilimele okuhamba kancane

Izithelo ze-citrus, i-strawberries, ama-bell peppers, i-broccoli

I-Vitamin D

Ukwehluleka kokukhanya kwelanga, ukukhuluphala, ukungagayi kahle

Ubuhlungu lwamathambo, ubuthakathaka bemisipha, ukukhathala

Ukukhanya kwelanga, izinhlanzi ezinamanoni, ubisi oluqinisiwe, ama-yolks amaqanda

I-Vitamin E

Ukungagayi kahle kwamafutha, izifo zofuzo

Ubuthakathaka bemisipha, izinkinga zobuso, ukonakala kwama-nerve

Amatshe, imbewu, amafutha omifino, imifino eluhlaza

I-Vitamin K

Ukudla okungekuhle, ukusetshenziswa kwemithi yokulwa nezifo isikhathi eside

Ukukhwelwa kalula, ukuphuza ngokweqile

Imifino eluhlaza (i-spinach, i-kale), i-broccoli, ama-Brussels sprouts

I-Folate (I-Vitamin B9)

Ukudla okungekuhle, ubuqili, ukukhulelwa

Ukukhathala, i-anemia, ukuthuthukiswa okungekuhle kwengane

Imifino eluhlaza, amabhinca, ama-lentils, ukudla okuqinisiwe

I-Vitamin B6

Ubuqili, isifo sezinso, imithi ethile

Ukucasuka, ukucindezeleka, ukonakala kwama-nerve

Inyama yenkukhu, izinhlanzi, amato, amabhenana, ukudla okuqinisiwe

I-Biotin (I-Vitamin B7)

Ukusetshenziswa kwemithi yokulwa nezifo isikhathi eside, ukushoda kwe-biotinidase

Ukuwa kwezinwele, isikhumba esiqhubekayo, izipikili ezinobuthakathaka

Amaqanda, amantongomane, amagqabi amnandi, i-spinach

I-Niacin (I-Vitamin B3)

Ukudla okungekuhle, ukusetshenziswa kotshwala

I-Pellagra (ukukhwelwa, isifo sohudo, ukungasebenzi kahle kwengqondo)

Inyama, izinhlanzi, amantongomane, imbewu, ukudla okuqinisiwe

I-Vitamin A

Ama-supplements e-Vitamin A, ukwelapha izinkinga zokungagayi kahle

Faka amakherot, amagqabi amnandi, i-spinach, nesibindi ekudleni

I-Vitamin B1 (Thiamine)

I-supplementation ye-thiamine ngomlomo noma nge-IV

Dla ukudla okuyimihla, inyama yenkukhu, amantongomane, nama-legumes; nciphise ukusetshenziswa kotshwala

I-Vitamin B12

I-supplementation ye-B12 ngomlomo noma ngokuqhafaza, ukulungisa ukungagayi kahle

Dla inyama, izinhlanzi, amaqanda, ubisi; sebenzisa ukudla okuqinisiwe noma ama-supplements ngabantu base-vegan/vegetarian

I-Vitamin C

I-supplementation ye-Vitamin C ngomlomo noma nge-IV

Dla izithelo ze-citrus, i-strawberries, i-broccoli, nama-bell peppers njalo

I-Vitamin D

Ama-supplements e-Vitamin D, ukukhanya kwelanga okwandisiwe

Chithe isikhathi ekukhanyeni kwelanga, dla imikhiqizo yobisi oluqinisiwe, izinhlanzi ezinamanoni, nama-yolks amaqanda

I-Vitamin E

Ama-supplements e-Vitamin E alungisa ukungagayi kahle kwamafutha

Faka amatshe, imbewu, amafutha omifino, nemifino eluhlaza ekudleni

I-Vitamin K

I-supplementation ye-Vitamin K iwelapha izinkinga zezibindi

Dla imifino eluhlaza (i-kale, i-spinach), i-broccoli, nama-Brussels sprouts; gwema ukusetshenziswa kwemithi yokulwa nezifo isikhathi eside

I-Folate (I-Vitamin B9)

I-supplementation ye-folic acid, ikakhulukazi ngesikhathi sokukhulelwa

Faka imifino eluhlaza, amabhinca, ama-lentils, nokudla okuqinisiwe ekudleni

I-Vitamin B6

Ama-supplements e-pyridoxine ngomlomo alungisa izimbangela zokushoda

Dla inyama yenkukhu, izinhlanzi, amato, amabhenana, nokudla okuqinisiwe njalo

I-Biotin (I-Vitamin B7)

I-supplementation ye-biotin ngomlomo

Faka amaqanda, amantongomane, i-spinach, nama-sweet potatoes ekudleni

I-Niacin (I-Vitamin B3)

I-supplementation ye-niacin, ukwelapha izimbangela eziyisisekelo

Dla inyama, izinhlanzi, amantongomane, nokudla okuqinisiwe; gwema ukusetshenziswa kotshwala okweqile

Ocebile nge-Antioxidants

Izithelo: Ama-blueberries, i-oranges, ama-pomegranates, ama-strawberries
Imifino: I-spinach, i-kale, i-broccoli

Ukudla okuqediwe, ukudla okuqoshiwe, izitsha ezimnandi (lokhu kungabangela ukuvuvukala)

Ocebile nge-Vitamin C

Izithelo ze-citrus (i-oranges, ama-lemon), ama-bell peppers, ama-guavas, ama-kiwis

Ukuqina kwesinkwa noma i-sodium (kungabangela ukuphelelwa amanzi nokuba isikhumba sibuthakathaka)

Ocebile nge-Vitamin E

Amatshe, imbewu yelanga, i-avocado, ama-walnuts

Amafutha e-hydrogenated nama-margarine (angalimaza ukuguquguquka kwesikhumba)

Imithombo ye-Vitamin D

Izinhlanzi ezinamanoni (i-salmon, i-mackerel), imikhiqizo yobisi oluqinisiwe, ama-yolks amaqanda

Gwema ukudla okuncane kwamafutha okulinganiselwe ukugaya i-Vitamin D

Ukudla okucebile nge-Zinc

Imbewu zebhotela, ama-chickpeas, ama-oysters, ama-cashews

Inyama ebomvu ngokweqile (ingandisa ukucindezeleka kokuxhaphaza uma idliwa ngobuningi)

Ukudla okucebile nge-Copper

Amakhowe, imbewu ye-sesame, ama-cashews, ukudla okuyimihla

I-caffeine ngokweqile (ingaphazanyiswa ukugaya izondlo)

Ama-Omega-3 Fatty Acids

Izinhlanzi ezinamanoni (i-salmon, ama-sardines), imbewu ye-flax, imbewu ye-chia

Amafutha e-trans (avame ukufunyanwa ekudleni okusheshayo nasezintweni eziqediwe)

Ama-Probiotics

I-yogurt, i-kefir, ukudla okuvuthiwe (i-kimchi, i-sauerkraut)

Ukuphuza ushukela ophezulu (kungathuthukisa ibhaktheriya embi yomathumbu ethonya impilo yesikhumba)

Ukuphuza amanzi

Amanzi, amanzi e-coconut, itiye lezimifino

Utshwala neziphuzo ezinecaffeine ngokweqile (zingomisa isikhumba)

Ukudla okuqinisa ukukhulula

I-garlic, i-turmeric, i-ginger, itiye eluhlaza

Ama-carbs aqediwe (isinkwa esimhlophe, izitsha, ne-pasta) angaqhubekisa ukuvuvukala