As a young woman, your body will continue to develop and grow until you reach adulthood. It's important to understand that you need to promote a healthy lifestyle if you want to be healthy in the future. Ensuring that you are consuming the proper nutritional amounts is a positive step. Vitamins help keep you healthy and fight off diseases.
Vitamin C
Vitamin C is required to help make a protein called collagen, a tissue to helps hold cells together and also creates skin, scar tissue and muscles. Vitamin C is also essential for healthy teeth, bones and gums. This vitamin is water-soluble, meaning it is not stored in your body and you must continuously consume it. Vitamin C helps the body absorb iron and calcium, along with ensuring that the brain is functioning properly, according to Kids Health. Teen girls should get around 65mg of vitamin C a day. Sources of vitamin C include citrus fruits and juices.
Vitamin E
Vitamin E is a fat-soluble vitamin and a powerful antioxidant that protects your body and cells from damage that may occur due to free radicals. Vitamin E is also important for the formation of red blood cells, which carry oxygen to all of the other cells in your body and the brain. Vitamin E has been proposed to help treat and prevent health conditions like heart disease and cancer, according to the Mayo Clinic. Vitamin E can be found in corn and sunflower seeds.
Vitamin H
Vitamin H is part of the B group of vitamins and is also called biotin. Your body needs vitamin H to help convert food into glucose, allowing energy to be produced for your body. All B vitamins are necessary for healthy skin, hair and eyes. It also makes sure that the nervous system is working properly. According to the University of Maryland Medical Center, biotin supplements can help improve hair and nails that are thin, brittle and dry. Girls should get around 25mcg of vitamin H a day. Cooked eggs, sardines and soybeans are sources of vitamin H.
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