Ukweqa okuvela emakhaleni nasezinsini - hhayi okwanele amavithamini E (imifino eluhlaza, anyanisi, izinhlanzi, i-sorrel).
Ubuthakathaka, ukukhathala - okwanele u-vitamin C (ulamula, i-parsley, anyanisi, i-currant emnyama, umhluzi we-rose rose, i-pepper elimnandi).Isikhumba esinomkhuhlane nesomile, izinwele ezinamahloni nezipikili - hhayi amavithamini A anele (izaqathe ezivuthiwe nge ukhilimu omuncu njalo ekuseni).
Ukuthukuthela, ukuleleka - azikho amavithamini okwanele weqembu B (isinkwa se-rye, iphalishi, inyama, amaqanda, ubhiya).
Ebusika nasentwasahlobo, kunokuntuleka okukhulu kwamavithamini. Phuza emzimbeni ongenalutho wokuqinisa isisu: isigamu seglasi lamanzi abilisiwe abilisiwe, lapho ucezu lwelamula ubizwa khona bese uphejiwe uju.