|
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. |
