Essential Vitamins and Minerals for Teens

We all know that vitamins and minerals are good for us, but have you ever stopped to think about which one is especially need by a teen. I am concern about this because of my nephew's who are really thin and no energy, so I tell them to try some vitamins for them to be more healthy. Many say that a balanced diet is all that's need to get their daily share of Vitamins and Minerals . However, it is becoming more difficult to do this because many are destroyed by cooking, freezing, exposure to air and light, and food processing. In Addition going overboard on junk food, fast food, as well as following fad diets and skipping meals make matters worse. This is why teens need their vitamins and minerals supplements. Other thinks the more they take in, the healthier they'll be, Be careful not to get more than 100% of the RDA or Recommended Daily Allowance, for a particular vitamin or mineral. The RDA is calculated to provide 100% dietary needs for 98.6% of the population. Excessive amounts of water-soluble vitamins C and B's will be flushed out in your urine, but fat-soluble vitamins A, D, E, K and minerals can build up in your body to levels where they could cause problems.

Here are some of the Essential Vitamins specially for Teens:

Vitamin D = 10 IU daily

For strong bones and teeth, lending a helping hand to Calcium, we can also get vitamin D from sunlight and its free. 10 IU or international units daily (check the label for IU) Vitamin D are potent so take some caution, 50,000 IU or higher for adults and 2,000 IU or higher for children are too much. Some of Toxic effects of Vitamin D if not taken right are Anorexia, nausea, diarrhea weight loss, extreme sweating and thirst, weakness, disorientation and liver damage.

Vitamin C = 60 mg daily intake

For Healthy gum's, strong teeth and bones and shooting colds away, If you bruised easyly try some vitamin C. The body gets used to the amount taken so if takes less C than usual, you're prone to catch that cold. Its nontoxic, but doses larger than 1 gram may cause nausea, cramps, diarrhea, and kidney stones.

Here are 3 important Minerals for teens to get going:

Zinc = 12 mg daily intake

For growing up strong and healthy, fantastic skin, hair and nails. Healthy eyes and bones. A zinc lozenge may help get rid of a cold. Just don't overdo it, long term use of zinc lozenges can temporarily suppress the immune system, just the opposite of what you want when you're fighting off a cold, more than 60 mg is too much and can be toxic, damaging the immune system and arteries.

Iron = 15 mg daily intake

Helping red cells oxygen to different part of the body. If your suffering from recurring headache, chronic fatigue and irritability you may lack of iron girls need more because you lose more iron through menstrual blood. 15 mg daily better absorbed with Vitamin C, but iron interfere with the absorption of vitamin E and Calcium. Not much danger in getting a toxic dose of iron from food, but too much iron supplements can be lethal. Some of its toxic effects are stomach irritation or constipation.

Calcium = 1200 mg daily intake.

For strong bones and teeth, Teens weaken their bones by not drinking enough milk. Try two glasses of low-fat milk a day, try chocolate if you can't stomach milk, you can also try a calcium drink. Not enough calcium causes thinner bones, making it easier to fracture your bones. It can also leads to osteoporosis. Not know to be toxic, but may cause constipation.