Vitamins and minerals are essential when you are a teenager. During this time of rapid physical changes, vitamins and minerals boost the immune system, support normal growth and development and help cells and organs do their jobs. Understanding what foods contain the vitamins and minerals you need will help you make appropriate dietary choices for good health.
Calcium
Calcium is needed by teens because it helps build strong bones and teeth. Your body grows and develops at a fast rate during your teenage years and consuming enough calcium will ensure that you grow strong. The recommended amount of calcium is 1,200 mg a day and can be achieved by having 3 cups of dairy a day. You can include low fat dairy products like yogurt, milk and cheese into your diet because they are rich in calcium.
Iron
Iron supports the development of hemoglobin, a protein that carries oxygen to the red blood cells. The Weight Control Information Network explains that teen boys particularly need iron because of their rapid growth and development. Teen girls need iron, as well, to help replace the blood that is lost during menstruation. Iron can be found in a variety of foods like whole grains, lean beef, fish and beans.
Vitamin A
Vitamin A is essential during your teenage years. It promotes a healthy immune system and growth and development of cells. Vitamin A also helps keep the skin and eyes healthy. According to TeensHealth, teen guys need 900 micrograms of vitamin A a day and teen girls need 700 micrograms. You can get your vitamin A daily requirements by eating milk, eggs, fortified cereals and orange fruits and vegetables like carrots, bell peppers, cantaloupe, oranges and peaches.
B Vitamins
Vitamin B-12 and vitamin B-6 are needed in your diet. Vitamin B-12 supports nerve cell functioning. It can be added to your diet by eating meat, milk, cheese and eggs. Vitamin B-6 helps with brain functioning and breaking down proteins in the body. Consuming potatoes, bananas, nuts, meat and beans are all ways to get vitamin B-6 through your diet.
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