Essential Micronutrients in a Teen's Diet

 What are micronutrients?

Micronutrients come in two categories: vitamins and minerals. Unlike macronutrients, micronutrients are only needed in small amounts. However, micronutrients are still needed in order for your body to function properly and to prevent health problems.Vitamins and minerals boost the immune system, help growth and development, and aid in cell and organ functions.

Vitamins

Vitamins come in two types: fat-soluble and water-soluble. Fat-soluble vitamins dissolve in fat and can be stored in your body; these are vitamins A, D, E, and K. Water-soluble vitamins need to dissolve in water before your body can absorb them; these are vitamins C and B-complex. Because your body can't store water-soluble vitamins, any you don't use leaves the body, so you need them every day. Vitamins are organic substances, which means they are produced by plants and animals.

1. Vitamin A: prevents eye problems, promotes healthy immune system, essential in growth and development of cell, and maintains healthy skin. Vitamin A can be found in milk, eggs, fortified cereals, orange or green vegetables, and orange fruits. Teen males need 900 micrograms daily, and girls need 700 micrograms daily. 
2. Vitamin C: forms collagen (holds cells together), healthy bones, teeth, gums, and blood vessels, helps in absorbing iron and calcium, helps in healing wounds, and helps brain functions. Vitamin C can be found in red berries, kiwi, bell peppers, tomatoes, broccoli, spinach, and citrus juices. Teen males need 75 milligrams daily, and girls need 65 milligrams daily. 
3. Vitamin D: Strengthens bones by helping in absorption of calcium. Vitamin D can be found from sunlight, egg yolks, fish oils, and fortified foods. Teens need 15 micrograms daily.
4. Vitamin E: Antioxidant that protects cells, and important for health of red blood cells. Vitamin E can be found in vegetable oils, nuts, green leafy vegetables, avocados, wheat germ, and whole grains. Teens need 15 milligrams daily. 
5. B-Complex Vitamins (B12, B6, thiamin, niacin, riboflavin, folate): Helps in cell work, like making red blood cells, nerve and brain function, organ functions, and making DNA. B-complex vitamins can be found in foods like fish, dairy products, red meat, vegetables, nuts, seeds, and grains. Teens need 2.4 micrograms of B12, 1.3 milligrams of B6, 1.2 milligrams of thiamin, 16 milligrams of niacin, 1.3 milligrams of riboflavin, and 400 micrograms of folate daily.

Minerals

Minerals are inorganic substances that are come from the water and the soil that are absorbed by plants and animals. Some minerals are trace minerals, which means you only need a little bit of them every day. Although all minerals are important in a growing teen, iron and calcium are the most important because of their effects such as creating strong bones and maintaining healthy blood.

1. Calcium: Builds strong bones and teeth, which is important in teen years because that's when strong bones are built. Calcium is found in dairy products, broccoli, dark green leafy vegetables, soy foods, and orange juice. Teens need 1,300 milligrams daily.
2. Iron: Helps red blood cells carry oxygen to all parts of the body. Iron is found in meat, pork, fish, shellfish, poultry, lentils, beans, soy foods, green leafy vegetables, and raisins. Teen males need 11 milligrams daily and girls need 15 milligrams (due to loss of blood through menustration).
3. Magnesium: Helps muscles and nerves function, keeps bones strong, and helps body make energy and protein. Magnesium is found in whole grains, nuts and seeds, green leafy vegetables, potatoes, beans, avocado, bananas, and milk. Teen males need 410 milligrams daily and girls need 360 milligrams.
4. Phosphorous: Every cell needs phosphorous to function normally. Most foods have phosphorous, but the best sources are dairy products, meat, and fish. Teens need 1,250 milligrams daily. 
5. Potassium: Helps with muscle and nervous system function. Potassium is in broccoli, potatoes, green leafy vegetables, citrus fruits, bananas, and legumes. Teens need 4,700 milligrams daily.
6. Zinc: Important for growth, immunity, and healing. Zinc is found in red meat, poultry, seafood, nuts, beans, dairy products, and grains. Teen males need 11 milligrams, and girls need 9 milligrams daily.

Post by Anna


Sources:

http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/micronutrients-what-they-are-and-why-theyre-essential.html

http://kidshealth.org/teen/food_fitness/nutrition/vitamins_minerals.html

http://kidshealth.org/teen/misc/vitamin_chart.html

http://kidshealth.org/teen/misc/mineral_chart.html

http://www.campacademia.com/blog/wp-content/uploads/2011/01/Vitamin-A.gif

http://www.drfuhrman.com/images/misc/line_chart.jpg

http://www.eric-mccormack.net/wp-content/uploads/2011/12/Calcium-and-Iron.jpg