Breakfast cereals advertise that they're packed with
vitamins and minerals. Sports drinks claim they can rev up your
flagging energy with a jolt of vitamins or minerals (sorry, but
even powerful vitamins and minerals can't act that fast!). You
know vitamins and minerals are good for you. But which ones does
your body really need? And is it possible to get too much of a good
thing?
What Are Vitamins and Minerals?
Vitamins and minerals make people's bodies work properly.
Although you get vitamins and minerals from the foods you eat every
day, some foods have more vitamins and minerals than others.
Vitamins fall into two categories: fat soluble and water
soluble. The
fat-soluble
vitamins - A, D, E, and K - dissolve in fat and can be stored in
your body. The
water-soluble
vitamins - C and the B-complex vitamins (such as vitamins B6, B12,
niacin, riboflavin, and folate) - need to dissolve in water before
your body can absorb them. Because of this, your body can't
store these vitamins. Any vitamin C or B that your body doesn't
use as it passes through your system is lost (mostly when you pee).
So you need a fresh supply of these vitamins every day.
Whereas vitamins are organic substances (made by plants or
animals), minerals are inorganic elements that come from the soil
and water and are absorbed by plants or eaten by animals. Your body
needs larger amounts of some minerals, such as calcium, to grow and
stay healthy. Other minerals like chromium, copper, iodine, iron,
selenium, and zinc are called
trace minerals
because you only need very small amounts of them each day.
What Do Vitamins and Minerals Do?
Vitamins and minerals boost the immune system, support normal
growth and development, and help cells and organs do their jobs.
For example, you've probably heard that carrots are good for
your eyes. It's true! Carrots are full of substances called
carotenoids
that your body converts into vitamin A, which helps prevent eye
problems. Another vitamin, vitamin K, helps blood to clot (so cuts
and scrapes stop bleeding quickly). You'll find vitamin K in
green leafy vegetable, broccoli, soybeans, and oatmeal. And to have
strong bones, you need to eat foods such as milk, yogurt, and green
leafy vegetables, which are rich in the mineral calcium.
Fuel for Growth
People go through a lot of physical changes - including growth
and puberty - during their teenage years. Eating right during this
time is especially important because the body needs a variety of
vitamins and minerals to grow, develop, and stay healthy.
Eating a variety of foods is the best way to get all the
vitamins and minerals you need each day, as well as the right
balance of carbohydrates, proteins, fats, and calories. Whole or
unprocessed foods - like fresh fruits and vegetables, whole grains,
low-fat dairy products, lean meats, fish, and poultry - are the
best choices for providing the nutrients your body needs to stay
healthy and grow properly.
It's OK to eat foods like potato chips and cookies once in a
while, but you don't want to overdo high-calorie foods like
these that offer little nutritionally.
To choose healthy foods, check food labels and pick items that
are high in vitamins and minerals. For example, if you're
choosing beverages, you'll find that a glass of milk is a good
source of vitamin D and the minerals calcium, phosphorous, and
potassium. A glass of soda, on the other hand, offers very few
vitamins or minerals - if any.
You can also satisfy your taste buds without sacrificing
nutrition while eating out: Vegetable pizzas or fajitas, sandwiches
with lean cuts of meat, fresh salads, and baked potatoes are just a
few delicious, nutritious choices.
If you're a vegetarian, you'll need to plan carefully
for a diet that offers the vitamins and minerals found primarily in
meats. The best sources for the minerals zinc and iron are meats,
fish, and poultry. However, you can get zinc and iron in dried
beans, seeds, nuts, and leafy green vegetables like kale.
Vitamin B12, which is important for manufacturing red blood
cells, is not found in plant foods. If you don't eat meat, you
can find vitamin B12 in eggs, milk and other dairy foods, and
fortified breakfast cereals. Vegans (vegetarians who eat no animal
products at all, including dairy products) may need to take vitamin
supplements. If you're thinking about becoming a vegetarian,
talk to your doctor or a registered dietitian about how to plan a
healthy, balanced diet.
Common Concerns
Lots of teens wonder if they should take vitamin or mineral
supplements. If your diet includes a wide variety of foods,
including whole-grain products, fresh fruits and vegetables, dairy
products, nuts, seeds, eggs, and meats, then you are probably
getting the vitamins and minerals your body needs.
But if you're skipping meals, dieting, or if you're
concerned that you're not eating enough items from a particular
category, such as vegetables or dairy products, then talk to your
doctor or to a registered dietitian. These professionals can help
you create an eating plan that includes the nutrients your body
needs.
Check with your doctor before taking vitamin or mineral
supplements. Some people think that if something is good for you,
then the more you take in, the healthier you'll be. But
that's not necessarily true when it comes to vitamins and
minerals. For example, fat-soluble vitamins or minerals, which the
body stores and excretes more slowly, can build up in your system
to levels where they could cause problems.
If you do take supplements, you should be careful not to get
more than 100% of the recommended dietary allowance (RDA) for a
particular vitamin or mineral. The RDA is calculated to provide
100% of the dietary needs for 98.6% of the population. Chances are
that's all you need.
There are hundreds of supplements on the market and of course
their manufacturers want you to purchase them. Beware of unproven
claims about the benefits of taking more than recommended amounts
of any vitamin or mineral. A healthy teen usually doesn't need
supplements if he or she is eating a well-rounded diet.
Your best bet for getting the vitamins and minerals you need is
to eat a wide variety of healthy foods and skip the vitamin pills.
You'll feel better overall and won't run the risk of
overdoing your vitamin and mineral intake.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: November 2006
Originally reviewed by:
Jessica R. Donze Black, RD, CDE, MPH
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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