Vitamins & Minerals............ Food Facts-1

What are Vitamins and Minerals??? What is the role of them inside our body??? Vitamins and minerals are two main important nutrients we need carry out our day today functions. Vitamins and minerals make people's bodies work properly. Although you get vitamins and minerals from the foods you eat every day, some foods have more vitamins and minerals than others. 

Vitamins fall into two categories: fat soluble and water soluble. The fat-soluble vitamins are A, D, E, and K which dissolve in fat and can be stored in your body. The water-soluble vitamins  C and the B complex vitamins (such as vitamins B6, B12, niacin, riboflavin, and folate)  need to dissolve in water before your body can absorb them. Because of this, your body can't store these vitamins. Any vitamin C or B that your body doesn't use as it passes through your system is lost. So you need a fresh supply of these vitamins every day.

Whereas vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals. Your body needs larger amounts of some minerals, such as calcium, to grow and stay healthy. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day.Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their jobs. For example, you've probably heard that carrots are good for your eyes. It's true! Carrots are full of substances called carotenoids that your body converts into vitamin A, which helps prevent eye problems.Another vitamin, vitamin K, helps blood to clot. Vitamin K is present in green leafy vegetables, broccoli, and soybeans. And to have strong bones, you need to eat foods such as milk, yogurt, and green leafy vegetables, which are rich in the mineral calcium.

Lots of teens wonder if they should take vitamin or mineral supplements. If your diet includes a wide variety of foods, including whole-grain products, fresh fruits and vegetables, dairy products, nuts, seeds, eggs, and meats, then you are probably getting the vitamins and minerals your body needs. But if you're skipping meals, dieting, or if you're concerned that you're not eating enough items from a particular category, such as vegetables or dairy products, then talk to your doctor or to a registered dietitian. These professionals can help you create an eating plan that includes the nutrients your body needs.

Check with your doctor before taking vitamin or mineral supplements. Some people think that if something is good for you, then the more you take in, the healthier you'll be. But that's not necessarily true when it comes to vitamins and minerals. For example, fat-soluble vitamins or minerals, which the body stores and excretes more slowly, can build up in your system to levels where they could cause problems. If you do take supplements, you should be careful not to get more than 100% of the recommended dietary allowance (RDA) for a particular vitamin or mineral. The RDA is calculated to provide 100% of the dietary needs for 98.6% of the population. Chances are that's all you need.

There are hundreds of supplements on the market and of course their manufacturers want you to purchase them. Beware of unproven claims about the benefits of taking more than recommended amounts of any vitamin or mineral. A healthy teen usually doesn't need supplements if he or she is eating a well-rounded diet.

Your best bet for getting the vitamins and minerals you need is to eat a wide variety of healthy foods and skip the vitamin pills. You'll feel better overall and won't run the risk of overdoing your vitamin and mineral intake. 

People go through a lot of physical changes — including growth and puberty — during their teenage years. Eating right during this time is especially important because the body needs a variety of vitamins and minerals to grow, develop, and stay healthy. Eating a variety of foods is the best way to get all the vitamins and minerals you need each day, as well as the right balance of carbohydrates, proteins, fats, and calories. Whole or unprocessed foods — like fresh fruits and vegetables, whole grains, low-fat dairy products, lean meats, fish, and poultry — are the best choices for providing the nutrients your body needs to stay healthy and grow properly. It's OK to eat foods like potato chips and cookies once in a while, but you don't want to overdo high-calorie foods like these that offer little nutritionally. To choose healthy foods, check food labels and pick items that are high in vitamins and minerals. For example, if you're choosing beverages, you'll find that a glass of milk is a good source of vitamin D and the minerals calcium, phosphorous, and potassium. A glass of soda, on the other hand, offers very few vitamins or minerals — if any. 

You can also satisfy your taste buds without sacrificing nutrition while eating out: Vegetable pizzas or fajitas, sandwiches with lean cuts of meat, fresh salads, and baked potatoes are just a few delicious, nutritious choices. If you're a vegetarian, you'll need to plan carefully for a diet that offers the vitamins and minerals found primarily in meats. The best sources for the minerals zinc and iron are meats, fish, and poultry. However, you can get zinc and iron in dried beans, seeds, nuts, and leafy green vegetables like kale. 

Vitamin B12, which is important for manufacturing red blood cells, is not found in plant foods. If you don't eat meat, you can find vitamin B12 in eggs, milk and other dairy foods, and fortified breakfast cereals. Vegans (vegetarians who eat no animal products at all, including dairy products) may need to take vitamin supplements. If you're thinking about becoming a vegetarian, talk to your doctor or a registered dietitian about how to plan a healthy, balanced diet. 

Here is the Vitamin chart:

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 15 micrograms (600 IU) of vitamin D from food or supplements every day. Ask your doctor if supplements are right for you.
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.	Liver, dried beans and other legumes, green leafy vegetables, asparagus, and orange juice are good sources of this vitamin. So are fortified bread, rice, and cereals.	Teen girls and guys need 400 micrograms of folate daily.

Here is the Mineral chart:

Type	Benefits	Sources	Quantity
Calcium	Calcium is vital for building strong bones and teeth. The time to build strong bones is during childhood and the teen years, so it's very important to get enough calcium now to fight against bone loss later in life. Weak bones are susceptible to a condition called osteoporosis, which causes bones to break easily.	Milk and other dairy products — such as yogurt, cheese, and cottage cheese — are good sources of calcium. You'll also find this mineral in broccoli and dark green, leafy vegetables. Soy foods and foods fortified with calcium, including some kinds of orange juice and soy milk, are also good sources.	Teen guys and girls need 1,300 mg (milligrams) of calcium each day.
Iron	Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency anemia include weakness and fatigue, lightheadedness, and shortness of breath.	Iron-rich foods include red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain products are also fortified with iron.	Teen guys need 11 mg of iron a day and teen girls need 15 mg. Girls need higher amounts because they lose iron through blood during menstruation.
Magnesium	Magnesium helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins.	You get magnesium from whole grains and whole-grain breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, milk, and chocolate (yes, chocolate!).	Teen guys need 410 mg of magnesium each day and girls need 360 mg.
Phosphorus	Phosphorus helps form healthy bones and teeth. It also helps the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally.	Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish.	Teen girls and guys should aim for 1,250 mg of phosphorus each day.
Potassium	Potassium helps with muscle and nervous system function. It also helps the body maintain the balance of water in the blood and body tissues.	Potassium is found in broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans.	Teen girls and guys should aim for 4,700 mg of potassium each day.
Zinc	Zinc is important for normal growth, strong immunity, and wound healing.	You'll find zinc in red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals.	Teen guys need 11 mg of zinc a day and teen girls need 9 mg.

Review by: Mary L. Gavin, MD

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