da Bitamin A da C, ana daukar su bitamin na kwayoyin kariya na kyau kwarai, tunda karfin antioxidant dinsu yana da girma kuma yana aikatawa akan free radicals, ke da alhakin lalacewar kwayar halitta, su ma waɗanda ke ba da launi da ɗanɗano ga 'ya'yan itatuwa da kayan marmari.
Vitamin A yana hade kamar provitamin A Ta hanyar carotenes na beta da na karotenes da ke cikin abinci na halitta, don canzawa a cikin hanta zuwa bitamin A, ya nuna muhimmiyar rawa wajen rigakafin cututtukan zuciya, da yan wasa da tsufa.
Fiye da rabin bitamin A kuma kusan duka bitamin C cewa muna buƙatar ana samar da ita ta hanyar 'ya'yan itace, haka kuma kayan lambu da yawa suna dauke da bitamin C, musamman waɗanda ke da launi mai duhu, kamar chard, chicory, faski, ruwan kwalliya, da sauransu, yana da matukar mahimmanci a san cewa girkin su yana lalata su bitamin, wanda shine dalilin da yasa fruitsa fruitsan itace koyaushe suka mamaye wuri na farko idan akazo bada shi, da kuma salati saboda yanayinsu mara kyau.
Vitamin C yana kuma ƙara assimilation na baƙin ƙarfe, alli da phosphorus, yanayin da ya fi mahimmanci don yaƙi da cututtukan jini kamar hanyoyin anemic, gaba ɗaya suna da alaƙa da garkuwar jiki.
'Ya'yan itacen da ke ƙunshe da adadi mai yawa na bitamin duka:
Tuffa, Strawberry, Rasberi, Strawberry, Orange, Inabi, Lemons, Melon, Abarba, Apricot, Peach, Banana, Medlar, Plum, Kiwi, Mango, Papaya, da sauransu.
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