The Most Important Vitamins For Teenagers

Vitamin A promotes a healthy immune system, protects the eyes, keeps skin healthy, and is essential for growth and development of cells. (1)
Food sources include milk, eggs, fortified cereals, liver, peaches, dark green leafy vegetables, and mangoes.

Vitamin C forms collagen that is essential for forming healthy bones, teeth, gums and blood vessels. (2) It also helps absorption of iron and calcium, aids wound healing, and contributes to brain function.
Food sources include red berries, kiwi, guava, grapefruit, oranges, red/green peppers, broccoli, and tomatoes.

Vitamin D strengthens bones by aiding the absorption of calcium. (3) This vitamin is manufactured by the body when exposed to sunshine.
Food sources include egg yolks, fish oils, fortified milk.

Vitamin E protects cells from damage and maintains the health of red blood cells. (4)
Food sources include vegetable oils, leafy vegetables, nuts, avocado, wheat germand whole grains.

Vitamin B12 assists in the production of red blood cells and is important for nerve cell function. (5)
Food sources include fish, red meat, poultry, milk cheese, eggs, fortified breakfast cereals.

Vitamin B6 helps with normal brain and nerve function. (6)
Food sources include potatoes, spinach, banana, nuts, seeds, red meat, poultry, fish, eggs, fortified cereals.

Thiamin(B1) converts carbohydrates into energy, and helps the heart and nervous system to function properly. (7)
Food sources include fortified bread, cereal, pasta, meat, fish, soy foods, dried beans, peas, whole grains (wheat germ).

Niacin(B3) turns food into energy, assists with nerve function, and ensures healthy skin. (8)
Food sources include red meat, poultry, fish, hot and cold cereals, nuts.

Riboflavin (B2) is important for good vision, energy production, and the production of red blood cells. (9)
Food sources include meat, eggs, legumes, nuts, green leafy vegetables, fortified cereals.

Folate (folic acid or B9) is important for the production of DNA, and is important for the production of red blood cells. (10)
Food sources include liver, dried beans, legumes, green leafy vegetables, fortified bread, rice, pasta.

Calcium is essential for strong bones and teeth. (11) The time to build strong bones is during childhood and the teen years, so it’s very important to get enough calcium now to fight against bone loss later in life. Weak bones are susceptible to a condition called osteoporosis, which causes bones to break easily.
Food sources include milk, yoghurt, cheese, dark green leafy vegetables, fortified foods, soy milk, orange juices.

Iron is important for the transportation of red blood cells carrying oxygen around the body. (12) Symptoms of iron-deficiency anaemia include weakness and fatigue, light-headedness, and shortness of breath.
Food sources include red meat, pork, fish, shellfish, poultry, lentils, beans, soy foods, green leafy vegetables, fortified flour, cereals, grains, raisins.

Magnesium helps muscles and nerves function, steadies the heart rhythm, keeps bones strong, helps the body create energy, and makes proteins. (13)
Food sources include whole grains, nuts, seeds, leafy vegetables, potatoes, beans, milk, avocado, banana, chocolate.

Potassium helps with muscle and nervous system function and helps the body maintain the balance of water in the blood and body tissues. (14)
Food sources include potatoes (with skins), broccoli, citrus and dried fruits.

Zinc is important for normal growth, strong immunity, and wound healing. (15)
Food sources include red meat, poultry, seafood, dried beans, nuts, milk, dairy products, whole grains and fortified breakfast cereals.

These vitamins for teenagers are essential during our adolescent years, by helping to support normal growth and keeping us healthy.