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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. |
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Daily Vitamin Recommendations for Teens |
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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 |
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Here is where to get these vitamins and their benefits: |
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Calcium:
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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. |
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Iron:
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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. |
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Vitamin A:
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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. |
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Vitamin C:
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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. |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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| 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. |
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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. |
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