Adolescence is a time of great transformation. Teenagers experience many physiologic changes, including a rapid increase in growth rate that creates special nutritional needs. In addition, changes in lifestyle and food habits affect nutrient intake. Besides extra calories, protein and minerals like calcium and iron, it is important that teens get a sufficient amount of vitamins each day in order to maintain proper health and development.
Thiamin
Thiamin, or vitamin B-1, is essential for the release of energy from carbohydrates. Because of increased energy needs, more vitamin B-1 is required. It is also necessary for the proper function of the muscles, heart and nervous system. Males need 1.2 mg per day, while females need 1.0 mg per day. You can get this vitamin from fortified breads, cereals and pasta, meat, fish, dried beans and whole grains.
Vitamins B-2 and B-3
Similar to thiamin, the demand for riboflavin, or B-2, and niacin, or B-3, increases because they help the body turn food into energy. Teen males need 1.3 mg of riboflavin and 16 mg of niacin daily, while teenage girls need 1.0 mg and 14 mg, respectively. You'll find riboflavin in meat, eggs, legumes, nuts, dairy and green leafy vegetables. Niacin is found in fish, poultry, red meat, fortified cereals and peanuts.
Vitamin B-6
Due to increased tissue synthesis during growth, teenagers need more vitamin B-6. It is also important for normal nerve and brain function, and it helps make red blood cells. Teen males need 1.3 mg per day, while teenage girls need 1.2 mg. Vitamin B-6 is found in a wide variety of foods, but rich sources include liver, fatty fish and nuts.
Other B Vitamins
Folic acid and vitamin B-12 play integral roles in the synthesis of new red blood cells. Folate is also required to make new DNA, and it is of special concern in females capable of becoming pregnant. The recommendation for teenage boys and girls is 400 ug of folate per day and 2.4 ug of vitamin B-12 daily. You can get these vitamins from fish, meat, poultry, dairy, eggs, legumes, green leafy vegetables and fortified grain products.
Vitamin D
Teens need vitamin D for their rapid skeletal growth. It strengthens bones by aiding the absorption of calcium. Males and females between the ages of 9 and 18 require 15 ug per day. You can get vitamin D by being exposed to sunshine or by eating eggs, fish oil and fortified foods.
Vitamins A, C and E
These vitamins act as antioxidants and are required for new cell growth. Vitamin A promotes healthy skin and vision. Males need 900 ug of vitamin A, while females need 700 ug. Teens need 15 mg of vitamin E daily, and you'll find it naturally in sources such as vegetable oils, nuts and avocados. Vitamin C forms collagen and aids in wound healing. Teen males need 75 mg of vitamin C per day, and teen girls need 65 mg. Eating plenty of fruits and vegetables will give you adequate quantities of this vitamin.
References
- "Krause's Food, Nutrition, & Diet Therapy"; L. Kathleen Mahan and Syliva Escott-Stump; 2004
- Institute of Medicine: Dietary Reference Intakes for Individuals
- TeensHealth: Vitamins
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