Health

What Is the Recommended Daily Intake of Vitamins for a Teenager?

Vitamins are essential for everyone, particularly developing teenagers. Vitamins are required for optimal physiological function. Vitamins aid in the conversion of lipids and carbs into energy and help to control metabolism. Vitamins are essential for the survival of cells and organs. Knowing how particular vitamins work, how much you need, and where to get it can help you eat properly for the rest of your life.

What are the best vitamins for a teenager? 

Here is the main quiestion is what are the best vitamins for a teenager are:

Vitamin A

Vitamin A is required for normal vision, immunological function, reproduction and growth, as well as the health of the lungs, kidneys, heart, and other organs. Early access, a pigment present in plant foods that the body converts to vitamin A, and preformed vitamin A, which can be found in dairy, fish, and meat, are the two main sources of vitamin A in the diet. For boys 14 to 19 years old, the Institute of Medicine advises 900 milligrams per day, and for girls 14 to 19 years old, 700 micrograms per day. To get enough vitamin A, a child’s diet should contain foods like sweet potatoes, spinach, carrots, melons, asparagus, eggs, low-fat yoghurt, and salmon.

Vitamin B

There are eight types of vitamins in the B group. They aid in the conversion of food into glucose and are required for the formation and maintenance of healthy skin and blood cells, as well as the proper functioning of the brain and neurological system. For boys and girls aged 14 to 19, the Institute of Medicine suggests the following weekly B vitamin entitlements: 1 milligram me thiamine for boys and 0.9 milligrams for girls, 1.1 milligrams riboflavin for boys and 0.9 milligrams for girls, 12 milligrams niacin for boys and 11 grams for girls, 1.1 microgram vitamin B-6 for boys and 1.0 for girls, 330 micrograms folic for boys and girls, and 2 micrograms vitamin B-12 for boys and girls. B vitamins are plentiful in whole grains, seafood, fruits, and veggies.

Vitamin C 

Vitamin C must be consumed daily because the body cannot produce it. This vitamin is a potent antioxidant that protects cells from free radicals, which are unstable oxygen molecules that cause cell damage. Vitamin C is required for the creation of collagen, a connective tissue component that contributes to the body’s healing process. For boys 14 to 19 years old, the Institute of Medicine advises 75 milligrams per day, and for girls 14 to 19 years old, 65 milligrams per day. Vitamin C-rich foods include citrus fruits, broccoli, strawberries, and red peppers.

Vitamin D

Vitamin D is required for optimal bone formation and preservation and aids in calcium uptake. For boys and girls aged 14 to 19, the National Institutes of Health recommends 15 milligrams per day. Natural sources of vitamin D include fish such as Chinook, tuna, and herring. Vitamin D is found in a variety of food supplements, including milk, juice drinks, yoghurt, and morning cereals.

Vitamin E 

Another effective scavenger is vitamin E. It’s also necessary for appropriate immunological and metabolic functioning, as well as the prevention of Hypertension and colon cancer. For males and girls aged 14 and up, the National Institutes of Health suggests 15 milligrams per day. Vitamin E can be found in a variety of foods, including vegetable oils, almonds, seeds, foliage green veggies, and wheat germ.

Vitamin K 

Vitamin K is also necessary for teenagers daily. Vitamin aids in blood coagulation; now absent, you would not be able to recover correctly from injuries because your blood would not clot correctly.  It’s also necessary for bone development, which is extremely critical for teenagers who are quickly expanding. Boys and girls between the ages of 14 and 18 require 75 milligrams of vitamin K per day, which can be obtained by eating more than enough leafy greens.

What Functions Do Vitamins and Minerals Have?

Vitamins and nutrients help cells and organs function properly, support normal growth and development, and improve the defensive system. Carrots, for example, are well-known for their eye-health benefits. Yes, you are correct! Carrots include carotenoid (like al.1997), which your body transforms into vitamin A, which aids in the prevention of vision disorders. Vitamin K aids in the clotting of blood, ensuring that wounds and scrapes heal rapidly. Green leafy vegetables, broccoli, and soybeans are all good sources of vitamin K. Also, meals high in the element calcium, such as dairy, yoghurt, and green leafy vegetables, are essential for healthy bones.

What are the Best Ways to Get the Vitamins and Minerals I Need?

The body requires a variety of vitamins and minerals to grow and remain healthy, so feeding correctly is more vital now. The easiest approach to receiving all of the vitamins and minerals you require each day is to eat a variety of meals. The greatest foods for obtaining the minerals your system requires are fruits and vegetables, whole grains, low-fat dairy products, lean meats, fish, and chicken. Read nutrition labels and choose things high in vitamins and minerals when determining what to consume. A glass of milk, for instance, is a rich source of vitamin D, calcium, phosphorus, and iron when it comes to beverages.

Final words

As given above, a teenager should use the following vitamins, if they want to live a healthy life.

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