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Teen Life
As a Teenager health is so important, your body is now going through a whole new process of growing and changing and needs good nutrition and vitamins to sustain a healthy balance.
 

Daily Vitamin Recommendations for Teens
  Boys Girls
Calcium
Iron
Vitamin A
Vitamin C (ascorbic acid) 
Vitamin D
Vitamin E
Vitamin B-12 
Vitamin B6 
Thiamin (B1) 
Niacin (B3) 
Riboflavin (B2) 
Folate (B9 or Folic Acid)
Magnesium
Copper
Biotin 
Zinc		 1200-1500 mg
12 mg
900 mcg
75 mg
5 mcg (200 IU)
15 mg
2.4 mcg
1.3 mg
1.2 mg
16 mg
1.3 mg
400 mcg
50mg
75mg
100 mcg
75 mg		 1200-1500
15 mg
700 mcg
65 mg
5 mcg (200 IU)
15 mg
2.4 mcg
1.2 mg
1 mg
14 mg
1 mg
400 mcg
50mg
75mg
100 mcg
75 mg
 
Here is where to get these vitamins and their benefits:
 
Calcium:

 		 Milk, Cheese, White Beans, Broccoli, Yogurt, Orange Juice, Oranges, Sweet Potatoes, Milk Shakes, Ice Cream, Eggnog, Baked Beans, Peas, Salmon, Most Cereal, Instant Oatmeal, English Muffins, Carnation Instant Breakfast and cottage cheese.
Benefits of Calcium: strong bones, healthy teeth, regulates blood pressure, improves pre-menstrual moods, protects against certain cancers and helps to prevent osteoporosis later in life.
Iron:

 		 Beef, Chicken, Fish, Peanut Butter, Nuts and Seeds, Peas, Spinach, Strawberries, Tomato Juice, Squash, Whole Grain Bread, Raisins, Watermelon, Cinnamon, Special K Cereal and Bran Flakes.
Benefits of Iron: protects against and helps anemia, carries oxygen from lungs to muscles and organs, boosts your immune sys tem, activates Vitamin A and boosts energy.
Vitamin A:

 		 Milk, Eggs, Most Cereal, Squash, Spinach, Carrots, Pumpkin, Oranges Fruits (cantaloupe, apricots, peaches, papayas, mangos) and Mozzarella.
Benefits of Vitamin A: increases growth, development, reproduction, benefits skin, immunity and vision.
Vitamin C:

 		 Red Berries, Kiwi, Red and Green Bell Peppers, Tomatoes, Broccoli, Spinach, Oranges, Sweet Potatoes, Cauliflower and Snow Peas.
Benefits of Vitamin C: boost immune function, helps wound healing, improves allergies, reduces heart disease, helps stress, benefits teeth, bones, gums, helps clear infection and cuts duration and severity of colds.
Vitamin D: Egg Yolks, Fish Oils, Milk, Swiss Cheese, Some Cereals, Tuna, Shrimp and Some Margarines.
Benefits of Vitamin D: Aids in calcium absorption, helps hearing ability, maintains healthy nerves and muscles.
Vitamin E: Vegetable Oils, Nuts, Green Leafy Vegetables, Avocados, Wheat Germ, Whole Grain Breads, Olives, Papaya, Spinach, Blueberries Tomatoes, Grapes, Mayonnaise, Margarine and Peanut Butter.
Benefits of Vitamin E: Boosts immune system, cancer prevention, supplies oxygen to blood, prevents blood clots and slows cellular aging.
Vitamin B-12: Sea Food, Red Meat, Poultry, Milk, Cheese, Eggs, Some Cereals, Yogurt and Pork.
Benefits of B-12: crucial to DNA and red blood formation, increases new cell growth, improves glucose, fat and carbohydrate metabolism and maintains nervous system.
Vitamin B-6: Potatoes, Bananas, Beans, Seeds, Nuts, Red Meat, Poultry, Sea Food, Eggs, Spinach, Some Cereals and Vegetable Juice.
Benefits of B-6: Decreases heart disease, improves glucose levels, improves mood, helps with sleep disorders, reduces PMS symptoms, maintains healthy skin, aids in metabolism, supports the nervous system.
Thiamin: Some Breads, Cereals, Pasta, Meat, Seafood, Dried Beans, Soy, Peas, Rice, Eggs, Nuts, Oranges, Cantaloupe, Milk and Wheat Germ.
Benefits of Thiamin: benefits nerve function, helps energy production, converts excess carbohydrates to fat for storage, promotes muscle tone and growth, aids in proper muscle function (heart) and assists in digestion.
Niacin: Red Meat, Poultry, Sea Food, Oatmeal, Some Cereals, Peanuts, Beans and Eggs.
Benefits of Niacin: lowers cholesterol, protects the heart, may benefit diabetes, maintains healthy skin, improves blood circulation, aids digestive system and boosts energy.
Riboflavin: Meat, Eggs, Peas, Nuts, Dairy Products, Green Leafy Vegetables, Broccoli, Asparagus, Some Cereals and Soy.
Benefits of Riboflavin: protects against anemia and cancer, Maintains good vision, assists in formation of red blood cells and aids in carbohydrate, fat and protein metabolism.
Foliate: Dark Leafy Greens, Asparagus, Avocado, Peanuts, Soy, Sunflower Seeds, Wheat Germ, Pasta, Eggs, Broccoli, Tomato Juice, Oranges, Bread, Peanuts, Banana, Papaya and Cantaloupe.
Benefits of Foliate: decreases heart disease, prevents certain birth defects, promotes growth of body cells, helps in formation of red blood cells and bone marrow.
Magnesium: Black Beans, Broccoli, Seafood, Peanut Butter, Nuts, Spinach, Soy Cereal and Wheat Bread.
Benefits of Magnesium: aids in stabilization of heart beat and heart health, helps kidney function and improves calcium absorption for teeth and bones.
Copper: Nuts, Chocolate, Pumpkin Seeds, Oysters, Peas, Granola, Poppy Seeds, Meat and Cereals.
Benefits of Copper: protects against cardiovascular disease, kills harmful microbes, benefits chest wounds, prevents inflammation.
Biotin: Liver, Almonds, Pecans, Walnuts, Blue Fish, Mackerel, Cheese and Milk.
Benefits of Biotin: Aids in Metabolism of protein and fats, promotes healthy skin, healthy hair and is said to help deter baldness.
Zinc: Oysters, Whitefish, Wheat Germ, Brown Rice, Yogurt, Oatmeal, Potato, Chicken, Spinach, Beef, Milk, Pork, Salmon, Peas and Clams.
Benefits of Zinc: promotes wound healing, enhances sense of taste and smell, helps to maintain a healthy immune system, is needed for DNA synthesis, needed for ovulation and fertilization and supports growth during pregnancy.
 
Remember to read your typical food labels, some processed foods are also fortified with some of these vitamins and minerals. Vitamin Supplements can also be taken to aide with daily consumption of these recommended values. Know your limits, you can “overdose” on vitamins stay within the recommendations listed above and always follow dosing instructions listed on your vitamin supplements. If you have any questions consult your local health center.