vitamins for teenagers
April 9, 2008
Vitamins for Teenagers
Vitamins are substances needed by your body to stay healthy. Some vitamins are stored in your body while others are found in fruits and vegetables. Teenagers have different vitamin needs from kids and adults because of the adolescent changes their bodies are undergoing and the commonly hectic pace of their lives.
The Best Vitamins for Teenagers
Vitamin A Teenagers need lots of this as it helps improve their vision and skin, both of which are critical considering the amount of eye strain they get from frequently using the computer, watching TV, and playing videogames and acne troubles they usually suffer from at this stage. Vitamin A is also a good way of protecting the body from the various side effects of having irregular eating schedules.
Teenage guys and girls need 900mg and 700mg respectively of Vitamin A everyday. Vitamin A can be found in orange fruits and vegetables as well as milk and liver.
Vitamin B3 (Niacin) This vitamin isn’t only good for the skin but also helps in converting food to energy, something teenagers definitely need to cope with their highly active lifestyles.
Niacin can be found in fish, poultry, peanuts, and cereals. Teenage guys and girls need 16mg and 14mg of it respectively everyday.
Vitamin D It’s never too early to start protecting and fortifying your bones. Athletic teenagers should be especially concerned since sports generally subject their bones to pain and pressure. Teenagers need 5mg of Vitamin D everyday, and this can be found in milk, fish oils, and egg yolk.
Vitamin C (Ascorbic Acid) This vitamin is what will get teenagers going as they enjoy various recreational activities while meeting the academic demands of school. Vitamin C also keeps their bones, blood vessels, teeth, and gums healthy. Besides oranges which are arguably the most popular source of vitamin C; it can also be found in grapefruit, spinach, red berries, broccoli, and tomatoes.
Teenage guys and girls need 75g and 65g of ascorbic acid respectively everyday.
Vitamin E An antioxidant, this vitamin is a teenagers main defense from the various harmful toxins found at home and in the external environment in general. Vegetables, nuts, and whole grains are excellent sources of Vitamin E. Teenage guys and girls need a daily intake of 15mg of this vitamin.
As long as your teenager is able to stick with a balanced diet everyday, he or she won’t have to take additional vitamin supplements.