|
Type
|
Benefits
|
Sources
|
Quantity
|
| Vitamin A |
Vitamin A prevents eye
problems, promotes a healthy immune system, is essential for
the growth and development of cells, and keeps skin
healthy. |
Good sources of vitamin A are
milk, eggs, liver, fortified cereals, darkly colored orange
or green vegetables (such as carrots, sweet potatoes,
pumpkin, and kale), and orange fruits such as cantaloupe,
apricots, peaches, papayas, and mangos. |
Teen guys need
900 micrograms of vitamin A each day.
Teen girls need 700 micrograms each day. It is possible to
get too much vitamin A, so be careful with supplements.
Don't take vitamin A supplements If you're taking
isotretinoin (such as Accutane) for acne or other skin
problems.
Oral acne medicines are vitamin A supplements, and a
continued excess of vitamin A can build up in the
body, causing headaches, skin changes, or even liver
damage. |
| Vitamin C (also called ascorbic
acid) |
Vitamin C is needed to form
collagen, a tissue that helps to hold cells together.
It's essential for healthy bones, teeth, gums, and blood
vessels. It helps the body absorb iron and calcium, aids in
wound healing, and contributes to brain function. |
You'll find high levels of
vitamin C in red berries, kiwi, red and green bell peppers,
tomatoes, broccoli, spinach, and juices made from guava,
grapefruit, and orange. |
Teen guys need 75 mg
(milligrams; 1 milligram equals 1,000 micrograms) and girls
need 65 mg of vitamin C a day. |
| Vitamin D |
Vitamin D strengthens bones
because it helps the body absorb bone-building calcium. |
This vitamin is unique - your
body manufactures it when you get sunlight on your skin! You
can also get vitamin D from egg yolks, fish oils, and
fortified foods like milk. |
Teens need 5 micrograms (200 IU)
of vitamin D from food every day. |
Vitamin
E |
Vitamin E is an antioxidant and
helps protect cells from damage. It is also important for the
health of red blood cells. |
Vitamin E is found in many
foods, such as vegetable oils, nuts, and green leafy
vegetables. Avocados, wheat germ, and whole grains are also
good sources. |
Teen guys and girls need 15 mg
of vitamin E every day. |
| Vitamin B12 |
Vitamin B12 helps to make red
blood cells, and is important for nerve cell function. |
Vitamin B12 is found naturally
in fish, red meat, poultry, milk, cheese, and eggs.
It's also added to some breakfast cereals. |
Teens should get 2.4
micrograms of vitamin B12 daily. |
| Vitamin B6 |
Vitamin B6 is important for
normal brain and nerve function. It also helps the body break
down proteins and make red blood cells. |
A wide variety of foods contain
vitamin B6, including potatoes, bananas, beans, seeds, nuts,
red meat, poultry, fish, eggs, spinach, and fortified
cereals. |
Teen guys need 1.3 mg of vitamin
B6 daily and teen girls need 1.2 mg. |
| Thiamin (also called vitamin
B1) |
Thiamin helps the body convert
carbohydrates into energy and is necessary for the heart,
muscles, and nervous system to function properly. |
People get thiamin from many
different foods, including fortified breads, cereals, and
pasta; meat and fish; dried beans, soy foods, and peas; and
whole grains like wheat germ. |
Teen guys need 1.2 mg of thiamin
each day; teen girls need 1 mg. |
| Niacin (also called vitamin
B3) |
Niacin helps the body turn food
into energy. It helps maintain healthy skin and is important
for nerve function. |
You'll find niacin in red
meat, poultry, fish, fortified hot and cold cereals, and
peanuts. |
Teen guys need 16 mg of
niacin daily. Teen girls need 14 mg a day. |
| Riboflavin (also called vitamin
B2) |
Riboflavin is essential for
turning carbohydrates into energy and producing red blood
cells. It is also important for vision. |
Some of the best sources of
riboflavin are meat, eggs, legumes (like peas and lentils),
nuts, dairy products, green leafy vegetables, broccoli,
asparagus, and fortified cereals. |
Teen guys need 1.3 mg of
riboflavin per day and teen girls need 1 mg. |
| Folate (also known as vitamin
B9, folic acid, or folacin) |
Folate helps the body make red
blood cells. It is also needed to make DNA. |
Dried beans and other legumes,
green leafy vegetables, asparagus, oranges and other citrus
fruits, and poultry are good sources of this vitamin. So are
fortified or enriched bread, noodles, and cereals. |
Teen girls and guys need 400
micrograms of folate daily. |