VITAMIN A: Vitamin A hi tha taka naupang taksa insiam a an thanna atan a pawimawh hle a, vun leh mit hrisel tak an neihna atan, timur leh ruh insiamna atan leh taksa a natna hrik dotu (immunity) atan a pawimawh hle. Bawnghnute, cheese, artui, thlai hring nilo, rawng nei chi heng carrot, kawl bahra ang chi te hian vitamin A an pai tam.
VITAMIN B: Vitamin B hi chi hrang hrang a awm a, Vit B2, B3, B6 leh B12 te hi taksa hnathawh peng hrang hrangah an tangkai hle a, chakna insiamna atan, thisen mumal taka taksa peng hrang hranga an insemdarhna atan leh thluak hnathawh atante an pawimawh em em a ni. Sa ti, arsa, sangha, artui, bawnghnute, cheese, bean leh bekang leh bete ang chi te hi vitamin B kan hmuhna tha tak a ni.
VITAMIN C: Vitamin C hi naupang tihrawl leh ruhchuktuah leh vun thanna atante a pawi-mawh em em a. Theithur chi hrang hrang, ser, kiwi, strawberry, tomato (khawchhang lam unaute chuan bawkbawnthur an ti) leh thlai hring hel ei theih broccoli te hi Vitamin C hmuhna tha tak a ni.
VITAMIN D: Vitamin D hi naupang ruh leh ha insiamna atan a pawi-mawh em em a, taksa in a mamawh em em Calcium hnathawhna atan a pawimawh hle bawk. Bawnghnute leh sangha, a bikin mekerel leh salmon te hi vitamin D hmuhna tha tak a ni a. Ni (sun) hi Vitamin D hmuhtheihna tha ber a ni. Minute 5-15 vel tal ai thin a tha.
CALCIUM: Calcium hi tha taka naupang ruh leh ha thanna atan a pawimawh em em bawk. Bawnghnute, cheese, tofu ang chi te hi calcium tamna a ni.
IRON: Iron hi thisen hnathawhna atan a tangkai em em a. Hmei-chhe tleirawl thi nei tirah te hian a pawimawh zual, keini ang ram thang mekah hian naupangteah iron tlakchhamna a tam em avangin central sawrkar hmalakna in sikul hrang hrangah iron leh folic acid a thlawna naupang pek thin a ni.