What vitamins and minerals does the body need during adolescence?
Teens need a variety of nutrients for proper growth and development, but poor dietary habits prevent many of them from getting them, according to researchers who published a study in "Medscape Journal of Medicine." Fewer than 1 percent of the 1,600 teens they surveyed ate the recommended amount of both fruits and vegetables each day. Adding a variety of foods to a teen's diet can help her get what she needs, and supplementing with multivitamins may benefit some teens. Show Vitamin AVitamin A promotes proper bone growth and tooth development, making it a vital nutrient for all children and adolescents. According to the Linus Pauling Institute, teens in industrialized countries tend to have low intakes of vitamin A, which is a necessary nutrient for adolescent development. Teen boys should get 900 micrograms, or 3,000 international units, of vitamin A per day, while teen girls need 700 micrograms, or 2,333 international units of vitamin A daily. B VitaminsB vitamins help your body use the amino acids from protein sources. They also help you metabolize nutrients in carbohydrates and fats. All teens need 25 micrograms of biotin, 400 micrograms of folate, 5 milligrams of pantothenic acid and 2.4 micrograms of vitamin B12. Boys should get 16 micrograms of niacin, 1.3 milligrams of riboflavin, 1.2 milligrams of thiamin and 1.3 milligrams of vitamin B-6, while girls should get 14 micrograms of niacin, 1 milligram each of riboflavin and thiamin and 1.2 milligrams of vitamin B-6. Vitamin CVitamin C helps your body absorb iron, a mineral that facilitates the transportation of oxygen through your blood stream and helps regulate cell growth. Vitamin C helps to keep your cells healthy and, as an antioxidant, may protect you from illness. Although a vitamin C deficiency is rare in the United States, intake of this nutrient tends to drop after age 11, according to the Centers for Disease Control and Prevention, which published a study in the "American Journal of Clinical Nutrition" in 2004. The recommended daily intake is 75 milligrams of vitamin C for teen boys and 65 milligrams for teen girls. Vitamin DAll teens should get 15 micrograms, or 600 IU, of vitamin D each day, to help their bodies absorb calcium and keep their bones healthy. The 2005-2006 National Health and Nutrition Examination Survey, cited in "Journal of Nutrition," indicated that most adolescent girls in the United States get about 5 micrograms of vitamin D per day and that boys get about 6.9 micrograms daily. Milk is generally fortified with vitamin D, but adding fish to a teen's diet can help her reach the recommended intake. Vitamin EVitamin E is a fat-soluble antioxidant that may help keep your heart and blood vessels healthy, according to the National Institutes of Health. Teens of both genders should get 15 milligrams of vitamin E daily, but their average daily intake is less than half that amount, according to the Linus Pauling Institute, which adds that 92 percent of adolescent boys and more than 99 percent of adolescent girls take in less than the estimated average requirement of 12 milligrams of vitamin E per day. Vitamin KVitamin K helps your blood clot properly, protecting you from excessive blood loss and bleeding disorders. It also plays an important role in a teen's bone metabolism. A group of Danish researchers published a study in "Proceedings of the Nutrition Society" in 2003, stating that a low intake of vitamin K may cause low bone mineral density, and that vitamin K supplementation appears to make bones stronger. Teen boys and girls should get 75 micrograms of vitamin K per day. Essential nutrients for teenagersPublished December 16, 2021 Healthy eating throughout the teenage years is crucial to support the body through this time of rapid growth and change. Unfortunately, this is usually easier said than done. A survey completed in 2018 found that discretionary foods (junk foods) made up 41% of a teenagers diet. Teenagers have higher nutrient and energy requirements, in many respects, than any other age group and relying on takeaway and junk food will not provide their bodies with the fuel they need. The good news is that small changes can make a big impact. To help your teen through this often challenging stage, we’ve created a simple list of essential nutrients they need and how to get their recommended intake from food. Calcium Zinc B vitamins Iron Vitamin AAdequate vitamin A is involved in normal growth and development, eye health, and supporting our natural immune system function. Teenage girls (14-18 years) need 700µg of vitamin A each day, and teenage boys (14-18 years) require 900µg. To achieve the recommended daily intake of vitamin A encourage consumption of yellow/orange fruit and veggies like carrots, sweet potato, mango, rockmelon, squash and pumpkin, and full cream milk, eggs and green leafy veggies like spinach, broccoli and kale. Helping your teenagers understand the importance of swapping junk food for fresh whole foods, will help them reach their potential and manage the rapid physical, mental, and emotional growth experienced during adolescence. Always read the label. Follow the directions for use. MAT-AU-2102598 Learn about which Cenovis product may be appropriate for you. SEE THE PRODUCTS HERE
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Don’t sit around waiting for winter and illness to strike! You can take measures to pro... What vitamins does an adolescent need?A guide to vitamins for teens. Vitamin A. Helps with: night and color vision, in addition to normal growth, healthy skin and tissue repair. ... . B Vitamins. Helps with: new cell production and metabolism. ... . Calcium. ... . Zinc. ... . Vitamin C. ... . Vitamin D. ... . Iron. ... . Folic Acid.. What mineral needs are increased during adolescence?Puberty triggers a growth spurt, which increases nutritional needs including macro and micronutrients. Increased caloric, protein, iron, calcium, zinc, and folate needs must be provided during this critical period of rapid linear growth and bone accretion.
What 3 nutrients are key during adolescence?Adolescence is the second-fastest growth stage in life after infancy. The adolescent's growth spurt during this period creates an increased need for many nutrients. Eating right assures an adequate amount of key nutrients: calcium, iron and vitamins A, C and D.
What is the most important vitamin for teenagers?The most important vitamins and minerals that your kids needs are:. Calcium. "Calcium is the essential building block of bones and teeth," says Andrea Giancoli, MPH, RD, a spokeswoman for the Academy of Nutrition and Dietetics. ... . Fiber. ... . B12 and Other B Vitamins. ... . Vitamin D. ... . Vitamin E. ... . |