Vitamins and minerals play an essential role in the healthy development and maintenance of the body. For children and teens in particular, vitamins and minerals are needed to ensure that many components of their body develop properly. How their body develops at an early age has a direct effect on their health in latter years. If you or your adolescent child, also known as a tween, are wondering which vitamins are most essential to specific functions of the body, you should consult with their physician.
Vitamin A
The development of vision is an ongoing process. An annual examination is necessary to identify changes in your vision as it develops. Your tween needs to consume vitamins such as vitamin A to protect and support the healthy development of his eyes. In addition to eye health, vitamin A also aids in bone growth and defends against certain illnesses. Vitamin A is a fat-soluble vitamin. Fat-soluble vitamins dissolve in fat and are stored in the body. Consuming 700 mcg of vitamin A each day can prevent the occurrence of more severe eye problems or conditions. Carrots, dark green leafy vegetables and fortified cereals are excellent sources of vitamin A.
Vitamin B12
Vitamin B12 assists in the manufacturing of red blood cells and contributes to nervous system activity and hormones. Because your tween is approaching puberty, healthy functioning of these components is crucial to their overall development. Vitamin B12 and other B vitamins are water-soluble vitamins. This means that in order for your tween's body to absorb them, they must first dissolve in water. Because of this process, your tween must consume 2.4 mcg of vitamin B12 each day to replace additional concentrations that may be lost during urination. Vitamin B12 is found in eggs, milk or other dairy foods. If your child has some picky eating habits, or if she is a vegan who avoids any animal products, getting an adequate amount of B12 each day can prove difficult. Her physician may suggest that she take a B12 supplement.
Calcium
Calcium is a mineral that supports healthy development and maintenance of bones and teeth. Keeping bones and teeth healthy can provide long-term health benefits and prevent the development of bone deficiency diseases such as osteoporosis. Consuming 1,300 mg of calcium can assist your tween in achieving optimal bone health. Calcium is found in milk or yogurt. However, if your tween does not care for dairy, he can instead consume dark green leafy vegetables such as spinach or greens.
Vitamin C
Without vitamin C, your tween would not be protected against illnesses such as the common cold. Vitamin C has a direct effect on your immune system that helps fight off viruses and bacteria. Your tween should consume a minimum of 45 mg of vitamin C per day. Citrus fruits generally contain some of the highest concentrations of vitamin C. For example, one orange contains 70 mg of vitamin C on its own. Peppers, strawberries and broccoli also contain significant amounts of vitamin C.
