As same as adults and children, teenagers also need to take vitamins as a daily basis. Moreover, it was found that teens have a higher requirement of energy and nutrients during this stage of their life.
When you are buying for a vitamin supplement it is important to understand the nutritional needs you have. If you haven’t eaten properly, you skipped meals and fast food has been your first choice, vitamins can help you recover those nutrients that you haven’t got naturally.
If you feel your hair lacks of shine, your nails are brittle and thin and your skin is dry and dull it is very likely that you are missing certain vitamins. Remember that you are what you eat and your body reflects it!
It is important to buy a good multivitamin supplement
There are certain vitamins that are essential in the life of a teenager and you should regularly consume.
Vitamin A: It is necessary for healthy growth of the body. It is also essential for good vision and for building a strong immune system.
Vitamin B: An essential nutrient for energy production and for the proper functioning of the brain. Teens who take vitamin B manage have better concentration at school and have the necessary energy for their activities.
Vitamin B6: Helps break down hormones in the liver, it prevents acne, mood swings and cravings for sweets.
Don’t miss these essential vitamins!
Vitamin B12 or Riboflavin: Supports the production of red cells in the body. In addition, this vitamin activates the proper functioning of nerve cells.
Vitamins C and D: These two are the most important vitamins for teens as they strengthen bones. Meanwhile, vitamin C helps the development of cartilage, vitamin D helps bones reach their maximum growth.
Vitamin E: Helps preventing acne in adolescents. It helps to maintain a healthy and soft skin.
Vitamins are needed to stay healthy
Iron: Girls are more likely to have an iron deficiency due to the frequent loss of the mineral during the menstrual cycle and as result anemia may be present. Iron is essential to form hemoglobin which carries oxygen through the blood throughout the body
Calcium: Getting the required daily amount of calcium is important for the rapid growth that occurs in children and adolescents. Taking the necessary amount of calcium prevents your bones to get thinner and become brittle, which can bring some problems with the age.
But, where can we get these vitamins naturally?
Get vitamins from food
Vitamin A: It is found in sweet potatoes, beef liver, spinach, fish, milk, eggs and carrots.
Vitamin B6: Fish, beef liver, and chicken are good sources of vitamin B6 but the food with highest levels of this vitamin is the chickpea.
Vitamin B12: Foods from animal origin are high in vitamin B12 especially clams, beef liver, trout, salmon and tuna.
Vitamin C: We all thought that the highest source of vitamin C is citrus, however, there are other foods such as red pepper and broccoli that contain high levels of vitamin C.
Vitamin D: Found in fatty fish like salmon or swordfish. If fish is not your thing don’t worry, you can get this vitamin from milk, yogurt, and orange juice.
Vitamin E: people obtained it from sunflower seeds and some other seeds like almonds.
Calcium: dairy products contain high levels of calcium along with green leafy vegetables like lettuce or kale. Cereals also provide calcium to the body.
Iron: The major source of iron are red meats but you can also get iron from lentils, spinach, and beans among others.