Keep Your Family Healthy: Vitamins and Minerals for Teens
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Everyone knows that we need to consume sufficient amounts of vitamins and minerals to stay healthy. To keep our bodies fueled with these essential nutrients we consume supplements as even a well-balanced diet might not provide you with some elements. The requirements of the body vary depending on the age. This is why there are separate multivitamins for children and adults, but what about teenagers?
Teens have a great need for these products as they have extremely high energy requirements, second only to pregnant and nursing women. Therefore, it’s essential to understand which extra nutrients your teenager needs and provide them with specialized supplements, as multivitamins alone might not be enough.
These are the vitamins and minerals your teenager may need an extra dose of:
(girls 700 micrograms, boys 900 micrograms).
This vitamin is essential for eye health, general immunity and healthy development of the reproduction system. Even a small deficiency of this nutrient has an adverse effect on vision and sexual maturation.
Unfortunately, vitamin A deficiencies in adolescents are extremely common. Food sources of this element are green leafy vegetables, liver, eggs, fish, dark-colored fruits.
Each B vitamin has a unique function in the body, but all of them are equally important. To get these nutrients from food, your teen needs to eat dairy, legumes, eggs, beef, grains, and lamb regularly. However, it’s extremely difficult to meet the required daily dose of vitamins B9 (boys and girls 400 micrograms) and B12 (boys and girls 2.4 micrograms), especially for vegans and vegetarians as plant-based foods don’t contain vitamin B12. Multivitamin supplements usually have sufficient amounts of both to meet the daily needs of a teenager. Note that a vegan teen will require specialized products.
(girls 65 mg, boys 75 mg).
This vitamin is vitally important for growth and development as it affects the production of collagen and some neurotransmitters. It also influences the level of iron absorption, which makes vitamin C deficiency a dangerous condition for teenage girls who might develop a severe case of anemia. The best food sources of this vitamin are bell peppers, kiwi and citrus fruits, tomatoes, and berries.
- Vitamin D (boys and girls 15 micrograms). Teenagers of today, who spend the majority of their time indoors, are extremely prone to vitamin D deficiency as this nutrient is produced by the body when it’s exposed to sunlight. However, even having a walk every day won’t give you enough of this element, so taking a supplement, like Vitamin D 5,000 IU by Quality Nature is a must.
(girls 15 mg, boys 11 mg).
Not getting enough iron leads to anemia as well as impaired physical development and cognition. This deficiency is most common among any vitamins and minerals deficiencies as over 30% of the world population suffer from it. Extra supplementation of iron is especially important for teenage girls who have the highest requirement for it due to the rapid growth of their bodies. Food-wise, you can get this element from green vegetables, fish, red meat, soy foods, and legumes.
(girls 9 mg, boys 11 mg).
This mineral affects the development of the neurological and immune systems, and its deficiency is the second most common in the world. Supplementation of this nutrient is necessary because zinc is difficult for the body to retain, so obtaining the daily required dose through diet is almost impossible.