Vitamins and minerals are vital for normal growth and development. The U.S. Department of Agriculture says the best way to meet your daily recommendations is to consume a varied and balanced diet. Speak to your health care provider to see if you require supplements.
Trace Minerals
Minerals are classified in two forms: trace, or microminerals, and macrominerals. To function properly, your body needs trace minerals in small amounts, including iron, zinc, copper, selenium, iodine and chromium. You need iron to form red blood cells so that oxygen can be transported to all body cells and tissues. The demand for iron is higher for adolescent girls and women because of blood loss during menstruation. Your body needs zinc for growth, repair and reproduction, and chromium for regulating blood sugar levels. Iodine is used for making thyroid hormone, which is needed for normal growth and metabolism. Selenium is an antioxidant, protecting your body from harmful substances. Copper is needed to maintain healthy nervous and immune functions.
Macrominerals
Your body needs macrominerals in higher amounts, such as calcium, phosphorus, magnesium, potassium and sodium. Calcium and magnesium play a vital role in muscle contraction, nerve transmission, and the formation of bones and teeth. The demand for calcium is at its highest during childhood and adolescence because of the rapid increase in skeleton size and density. Phosphorus helps release energy by breaking down carbohydrates and fats. It also helps in kidney function and the production of protein, which is needed for growth and repair. Sodium and potassium are vital for controlling the amount of water in your body.
Water-Soluble Vitamins
Water-soluble vitamins include vitamin C, biotin, folate, pantothenic acid, niacin, riboflavin and thiamine. Vitamin C, or ascorbic acid, is essential for the formation of collagen, a protein that strengthens bones and blood vessels. Folate is involved in the production of new cells, such as red blood cells. The American Pregnancy Association recommends a good supply of folate before and during early pregnancy to reduce the risk of neural tube defects. Thiamine helps maintain proper functioning of the nervous and digestive systems. Pantothenic acid, riboflavin and niacin assist in the release of energy from food.
Fat-Soluble Vitamins
Your body needs fat-soluble vitamins A, D, E and K. You need vitamin A for healthy vision, normal bone growth, reproduction and healthy skin. Vitamin D assists in the formation of bones, teeth and cartilage. Vitamin E helps in the production of red blood cells and acts as an antioxidant. Vitamin K is an essential component in the body's normal blood clotting process.
Member Comments