Wednesday, January 14, 2009

Vitamins

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.

2 comments:

Dave, RN said...

200U of Vitamin D a day? That's woefully low. Do a little research and you find that you need at a minimum, 2000 units a day, even that may not be enough. to to www.grassrootshealth.org. There you can buy a vitamin D home test for $30. When thy send you your level back, it should be at least 60. I'm shooting for 75 to 100.
The good news in all this is that when you have an adaquate levelof D, you probably wont get the flu. Flu shots are full of mercury anyway, so whay poison yourself?
The real kick in the pants is the whole "everytime you are in the sun, where sunscreen" myth. Your body can't make Vitamin D from the sun like it normally does if sunscreen is blocking it! D also prevents cancer, and sunblock does NOT block the UV rays that cause cancer! But because of the sunscreen you think you can be out longer, when in fact you're giing yourself a false sense of security.
I'm not a teen, but I am a Registered Nurse, so I know what I'm talking about...

Dave, RN said...

I just noticed that the rest of those values are also low. You must be listening to the FDA. Beleive me, they do not have your best interest at heart. Their best interest lies with pharmaceutical companies. Think about it, how many people have died from meds they approved? THOUSANDS. That's right. read a good natural news website to get the full story. Even the FDA's ownscientists are getting so upset about the FDA managers telling them to misrepresent test scores so that new drugs can get approved, that they wrote two letter to congress with thier concerns!