Fresh fruits and vegetables are good sources of many vitamins.
Vitamins fuel physical and mental growth and development. Good nutrition helps teenagers to develop strong and healthy bodies. You do not need to take supplements to give your body the vitamins it needs. Teens can eat foods that are rich in vitamins, such as fresh fruits and vegetables, dairy, nuts, seeds, eggs and meat to get the vitamins their bodies need.
Vitamin A
Vitamin A, also called retinol, promotes a healthy immune system, the growth and development of cells, and is involved in keeping skin and teeth healthy. Food sources of vitamin A or beta carotene (which the body converts into vitamin A) include fortified cereals, carrots, sweet potatoes, pumpkin, broccoli, apricots, cantaloupe, mangoes, peaches, papayas, fortified milk, eggs, and liver. Teens taking oral acne medicines, which are vitamin A supplements, should avoid ingesting an excess of foods rich in vitamin A. The general population should avoid ingesting too much vitamin A as well--it is fat-soluble and can easily accumulate in the body. A buildup of vitamin A can cause complications including headaches, skin changes, or liver damage.
Vitamin C (Absorbic Acid)
Vitamin C protects your cells against the effects of free radicals and other environmental exposures like cigarette smoke and radiation. Vitamin C helps teens maintain healthy skin, bones, teeth, gums, and blood vessels. It also promotes wound healing, contributes to brain function, and helps the body absorb iron. Teens can find high levels of vitamin C in fruits and vegetables. Good sources include citrus, red berries, kiwi, red and green peppers, tomatoes, broccoli, and spinach. Juices made from oranges, grapefruit and guava are also good sources of vitamin C.
Vitamin D
Vitamin D helps your body absorb bone-building calcium. Teens need calcium in order to build strong bones. Teens lacking in vitamin D may experience bone diseases during their adult years such as osteoporosis or rickets. Vitamin D also fortifies the body's nerve, muscle, and immune systems. Egg yolks, oily fish, fortified milk and some fortified soy milk are food-based sources for vitamin D.
Vitman E
Vitamin E is an antioxidant and protects cells from damage. Vitamin E is also vital for a healthy immune system. Food sources of vitamin E include leafy greens, nuts, seeds, avocados, wheat germ, whole grains, vegetable oil and margarine.
B Vitamins
The B vitamins are B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B7 (biotin), B9 (folic acid), and B12. These vitamins help your body make energy from the food you eat. B vitamins also help form red blood cells. You can get B vitamins naturally by eating several of the following foods: avocados, bananas, squash, leafy greens, peas, green beans, grains, fish, chicken, red meat, eggs, cheese and yogurt.
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