Type
Benefits
Sources
Quantity
Vitami Vitamin Aprevents ey Good sources ofvitami Teen guysneed 900mi nA
eproblems,promotes n A aremilk, eggs,liver, crograms ofvitamin A ahealthyimmunesyste fortifiedcereals, darkly eachday. m, isessential forthe g colored orangeor greenTeen girls need700mi rowthanddevelopment vegetables(such ascarr crogramseach day. It i of cells, andkeeps ski ots, sweetpotatoes,pu spossible to gettoo m nhealthy.
mpkin, andkale), ando uchvitamin A, sobe ca range fruitssuch ascantreful withsupplements aloupe,apricots,peache .Don't takevitamin As s,papayas, andmangos upplements Ifyou're t .
akingisotretinoin(such asAccutane) foracne o r otherskin problems. Oral acnemedicines ar evitamin Asupplement s,and acontinuedexce ss ofvitamin A canbuil d up in thebody, causi ngheadaches,skin cha nges,or even liverdam age.
Vitami Vitamin C isneeded to You'll find highlevels of Teen guysneed 75 mg n C(al form collagen,a tissue vitamin C incitrus fruit (milligrams; 1milligra socall thathelps to holdcells s,strawberries,kiwi, gu mequals 1,000microg edasc together.It's essentialf ava,peppers,tomatoes, rams)and girls need6 orbica or healthybones, teet broccoli, andspinach.
5 mg ofvitamin C ada
cid)
y.
h,gums, andblood ves sels.It helps thebody absorbiron, aids inwo undhealing, andcontri butes tobrain function .
Vitami Vitamin Dstrengthens This vitamin isunique - Teens need 15microgr nD
bones becauseit helps yourbodymanufactures ams(600 IU) ofvitami thebody absorbbone- itwhen you getsunlight n D fromfood orsuppl buildingcalcium.
onyour skin! Youcan al ementsevery day. Ask so getvitamin D frome your doctor ifsupplem
gg yolks, oilyfish such entsare right foryou. assalmon, tuna,and sa rdines,and fortifiedfood s like milk,soy milk, an dorange juice. Vitami Vitamin E is anantioxi Vitamin E isfound in m Teen guys andgirls ne nE
dantand helpsprotect anyfoods, such asvege ed 15mg of vitaminE cellsfrom damage.It is table oils,nuts, and gre every day. alsoimportant forthe henleafyvegetables.Avo ealth ofred blood cells cados,wheat germ,and .
wholegrains are alsogo od sources.
Vitami Vitamin B12helps to
Vitamin B12 isfound naTeens shouldget 2.4m
nB12 makered blood cells,a turallyin fish, redmeat, icrograms ofvitamin B nd isimportant forner poultry,milk, cheese,an 12daily. ve cellfunction.
d eggs. It'salso added tosome breakfastcerea ls.
Vitami Vitamin B6 isimportan A wide varietyof foods Teen guysneed 1.3 m nB6
t fornormal brainand containvitamin B6,incl g ofvitamin B6daily a nervefunction. Italso udingpotatoes,bananas nd teengirls need 1.2 helps thebody breakd ,beans, seeds,nuts, re mg. own proteinsand mak d meat,poultry, fish,eg e redblood cells.
gs, spinach,and fortifie dcereals.
ThiamiThiamin helpsthe bod People getthiamin fromTeen guysneed 1.2 m n(also yconvertcarbohydrate many differentfoods, ing ofthiamin eachday; called sinto energyand isnec cludingfortified breads, teen girlsneed 1 mg. vitami essary forthe heart,m cereals, andpasta; lea nB1)
uscles, andnervoussys nmeats; driedbeans, s tem tofunctionproperl oyfoods, andpeas; and y.
whole grainslike wheat germ.
Niacin Niacin helpsthe body t You'll findniacin in red Teen guysneed 16 mg (alsoc urnfood intoenergy. It meat, poultry,fish, forti ofniacin daily.Teen girl alledvi helps maintainhealthy fiedhot and coldcereals s need14 mg a day. tamin skinand isimportant fo , andpeanuts. B3)
rnervefunction.
Ribofl Riboflavin isessential f Some of thebest sourc Teen guysneed 1.3 m avin(a orgrowth,turningcarboes ofriboflavin aremeat g ofriboflavin perday lsocall hydratesinto energy,a , eggs,legumes (likepe and teengirls need 1 edvita nd producingred bloo as andlentils), nuts,dai mg. minB2 d cells.
ry products,green leafy
)
vegetables,broccoli,asp aragus, andfortified ce reals.
Folate Folate helpsthe body Liver, driedbeans andotTeen girls andguys ne (alsok makered blood cells.It her legumes,green leaf ed 400micrograms off nown is alsoneeded tomake yvegetables,asparagus olate daily. asvita DNA.
, andorange juiceare g
minB9
oodsources of thisvita
, folica
min. So arefortified br
cid, or
ead,rice, andcereals.
folacin )