Isimutiy fuk n vitamin tan win aman d vitamin tan win fat tolas addobat ad eqqil asuj wa s itawan vitamin tan win aman
Dǎɣ assəkən kul ən witaminen atiwəjanen dǎɣ aman ad witaminen atiwəjanen dǎɣ taba:  Dat awen,adobǎt adiqilnat atiwazayan dǎɣ əmik amosan ayknan.  Vitamin tan win aman: Awen ifnaz daɣ aman tolas ifnaz daɣ achrut n achni Wǎr eqel aygan dǎɣ taɣisa dǎɣ alwaq ogaran anilkam əd iyad əmikan wi ogarnen adiqilan aygan dǎɣ urine, awa amosnen adiqil ayfan adiqil aygan dǎɣ alwaq iyan fal igi ən wi ogarnen aśuhu.  Vitamin tan wi ifnaznen daɣ aman eha:  Vitamin C: Antioxydant itaj in alɣillas i izirwan tolas idhal alxidmat tan immik Eha deɣ ašəɣəl dǎɣ asjət ən collagène ad irum ye taɣisa assərɣas ən tazoli ən šiška ən ihəškan.  Vitamin tan win B: Illanat 8 vitamin tan win B eha thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), d cobalamin (B12). Vitamin tan win B ilanat alxidmat maqqorat daɣ energy metabolism hak id amukin n red blood cell tan, alxidmat n eɣaf d ag-az n taɣissa, awikkal d akayad  Vitamin tan win fat soluble:  Dǎɣ aśuhu ən fat əd aqalan ayhan fal aśuhu ən dietetan dǎɣ tasadurt taśohet. Vitamins win i tajrawan daɣ akarach d tissus wan fat i alwaq n azzaman ajjotnen tolas iddikud tan ajjotnen addoben ad aɣchidan tolas addoben ad aruwan torhinna Vitamin tan win fat-soluble eha:  Vitamin A: assohen i akayad, assexat n taɣissa d alxidmat tan immik Eqqal deɣ a assohen i efes d efes n iɣasan d issin  Vitamin D: assohen i assexat n iɣasan fal as itaj alxidmat net i taɣissa n kalsiyum Eha deɣ edag daɣ alxidmat tan immik tolas addobat ad ikrich tinfa tin assexat chund afanaz n ich-ikilan n cancer d torhinawen n autoimmune  Vitamin E: Antioxydant itaj in alɣillas i izirwan tolas idhal alxidmat tan immik Addobat deɣ ad ila alxidmat daɣ afanaz n torhinna n torhinna n eɣaf  Vitamin K: assohen i asidwil n achni d assexat n iɣasan Eha deɣ ašəɣəl daɣ aməkətan ən ijitan ən kalsiyum dǎɣ taɣisa.  Ašanzi ən vitamine tan aśohen dǎɣ aman:  Vitamin A: atiwətkal dǎɣ ehan, dǎɣ aɣašad ən taməte, dǎɣ imarwan, dǎɣ əšiɣil, dǎɣ tisi, əd dǎɣ haratan ən ɗolietan əndiratnen sund spinaə əd kalwa.  Vitamin D: itaj daɣ ehad n aman chund salmon, mackerel, d tuna hak id egg yolks d aman wi iddarnen chund milk, orange juice d cereals  Vitamin E: itaj daɣ aratan d ifrinkittan chund almonds, sunflower seeds d hazelnuts hak id aman n ihishkan chund germ oil, sunflower oil d safflower oil  Vitamin K: itaj daɣ ihishkan chund spinach, kale d collard greens hak id ihishkan wi s itawan crossiferes chund broccoli d Brussels sprouts d aman n ihishkan chund soyabean oil d canola oil  Ašanzi ən vitamine tan aśohatnen dǎɣ taba: Vitamin C: itaj daɣ iriwan chund orange, grapefruit d lemon tan hak id kiwi, strawberry, bell peppers, broccoli d spinach  Thiamin (B1): itawan dǎɣ sigyak əmdanen sund tazoli taśohet, tazoli ən tazoli ən tazoli əd oat, atamosan əšiɣil wan sigyak, ɗigritan əd əuran.  Riboflavin (B2): atiwəjan dǎɣ ilalan ən təfusen sund əši ad yəogurt, ad dǎɣ imədan, dǎɣ əsədəd, dǎɣ ihəškan ən takarde əd dǎɣ əsədəd kul.  Niacin (B3): itawanhay daɣ tamattant, tamadrit, ehad, ifrinkittan artaynen d tiɣiswen  Pantothenic acid (B5): atiwəjan daɣ əsix, adaran, imanan, iritan imdanen ad ihəškan.  Pyridoxine (B6): itawanhay daɣ tamattant, tamadrit, issiwan, banan tan, ikaran kul d tiɣiswen  Biotin (B7): itawanhay daɣ yolks n tamăsijrit, alzămăt, arori d edăg  Folate (B9): itawan daɣ ihishkan win ifrinkittan, legumes, citrus tan d ifrinkittan d cereals  Cobalamine (B12): itaj daɣ ilalan n arizzej chund tamattant, tamadrit, ehik, aratan d isuj win aman