Adolescence is a time of transition from children to adults. Usually when teen activities will be increased either physically or mentally. Vitamin needs are different for adolescents with vitamin needs for children or adults. Because body growth during adolescence is happening and if it is not supported with vitamin and mineral intake to suit their needs, it can disturb the growth process.
What are Vitamin & Mineral?
vitamin and mineral mineral Vitamin and serves to make the body work properly. Actually, vitamins and minerals are contained in daily foodstuffs. But sometimes because of lifestyle, diet, or anything else that causes us not to eat balanced in vitamins and minerals your body needs to be not met.
Vitamins are divided into two categories, which are fat-soluble vitamins and water soluble vitamins. Fat-soluble vitamins are: vitamin A, D, E, K, which can be stored by the body because it is soluble in body fat. While the water-soluble vitamins are: vitamin B complex & C can not be absorbed by the body having first dissolved in water. Vitamin B complex and C is not absorbed by the body's selanjutkan be issued by the exhaust system of the body. As a result we need the intake of these vitamins every day. Source of natural vitamin that can be obtained from vegetables, fruits and animal products.
While the mineral is a substance found in soil and water, are usually taken up by plants or eaten by animals. There are several types of minerals needed by the body in such large quantities of calcium and some are only needed by the body in small amounts or commonly referred to as trace minerals such as iron, zinc, iodine, selenium, etc..
Why Teens Need Vitamins & Minerals?
Due to lack of vitamins and minerals in the body can cause health problems. For teens who own common disorder is a disorder of growth, skin problems, emotional problems / mood, difficulty in concentrating the resulting decline in the value of academic, fatigue, brittle bones as old age, etc..
Vitamin & Mineral Resources Needed Young And Naturally
Vitamin Types
A. Name: Vitamin A
Function: Prevent eye health problems, improve the immune system, also plays an important role in cell growth and development and maintaining healthy skin.
Sources: Many contained in vegetables and fruits such as orange carrots, sweet potatoes, pumpkin, apricot, peach, orange, papaya, and mango. There is also in the milk, eggs, and liver. For the food is usually found in fortified foods (added nutritional value)
2. Name: Vitamin C
Function: Needed for collagen formation, the tissue that holds tissue cells. Also important to the growth of bones, teeth and gums, and blood vessels. Vitamin C also helps absorption of iron and calcium, aids in wound healing process and improve brain function.
Sources: Vitamin C in large quantities can be found in berries, kiwi, tomatoes, green peppers, broccoli, spinach, and the guava fruit juice, wine, and oranges.
3. Name: Vitamin D
Function: Required to strengthen bones because vitamin D helps the absorption of calcium by the body.
Sources: Vitamin D is unique because the vitamin can be produced by the body when exposed to sunlight. Other sources of vitamin D is contained egg yolks, fish oils, and fortified milk.
4. Name: Vitamin E
Function: Vitamin E is an antioxidant that can protect cells from damage. Vitamin E is also essential for healthy red blood cells.
Sources: Vitamin E can be found in many foods, such as vegetable oils, nuts, green leafy vegetables, avocado, and wheat.
5. Name: Vitamin B1 (commonly referred to as thiamin)
Function: Vitamin B1 is needed to convert carbohydrates into the body's energy, is required also by the heart, muscles, and nervous system in order to function properly.
Sources: Sources of vitamin B1 consists of meat, fish, nuts, foods made from soy and wheat. Vitamin B1 can also be found in fortified foods such as bread, pasta, and cereals.
6. Name: Vitamin B2 (riboflavin commonly referred to as)
Function: Same as vitamin B1, vitamin B2 it also serves to transform carbohydrates into energy. Besides vitamin B2 is also useful in the formation of red blood cells and eye health.
Sources: The best source for vitamin B2 is the meats, eggs, peas and lentils, nuts, dairy products, green leafy vegetables, broccoli, asparagus. Other sources are fortified foods.
7. Name: Vitamin B3 (niacin)
Function: Helps convert food into energy, maintaining healthy skin and nerve function.
Sources: There are in red meat, poultry, fish, beans and fortified foods.
8. Name: Vitamin B6
Function: To act for the normal functioning of the brain and nerves. Also useful to break down protein and the manufacture of red blood cells.
Sources: Many contained in potatoes, bananas, beans, nuts and whole grains, red meat, fish, eggs, spinach and fortified foods.
9. Name: Vitamin B9 (folic acid commonly referred to)
Function: Helps the formation of red blood cells and DNA.
Sources: Vegetables beans, green leafy vegetables, asparagus, assorted citrus fruits, and poultry. Other sources are fortified foods such as bread, noodles, and cereals.
10. Name: Vitamin B12
Function: Involved in the formation of red blood cells and maintain nerve function.
Sources: There are the fish, red meat, poultry, milk, cheese & eggs. There is also in fortified foods
Types of Minerals
A. Name: Calcium
Function: It is important in the formation of strong bones and teeth. Period of growth in children and adolescents is the formation of bones, so it is very important in this age children and adolescents get enough calcium so it can prevent bone loss later. Bone loss can lead to osteoporosis resulting in brittle bones.
Sources: Milk and other dairy products like yogurt, cheese, etc.. Can also be found in broccoli, green leafy vegetables, and foods made from soy. Can be also found in fortified foods.
2. Name: Iron
Function: Iron helps red blood cells carry oxygen throughout the body. One symptom of iron deficiency anemia are weakness and fatigue, dizziness, and shortness of breath.
Resources: Resources are the most red meat, fish and shellfish, poultry, soybeans, chickpeas, soy foods, green leafy vegetables and raisins. Foods commonly fortified with iron include flour, cereals and grain products.
3. Name: Magnesium
Function: Helps muscles and nervous system, normalizing the heart rate and maintain bone strength. Magnesium also helps the body form of energy and protein.
Sources: Many contained in wheat, nuts, whole grains, green leafy vegetables, potatoes, beans, avocados, bananas, kiwi, broccoli, shrimp and chocolate.
4. Name: Phosphorus
Function: Helps the formation of bones and teeth, and helps the body to form energy. As part of the cell membrane, then any cell the body needs phosphorus to function normally.
Sources: Usually widely available in all kinds of food, but most numerous in dairy products, meat & fish.
5. Name: Potassium
Function: Helps muscle & nerve function, and helps the body maintain water balance in the blood and body tissues.
Sources: Potassium is found in broccoli, potatoes with skin, green leafy vegetables, oranges, bananas, dried fruits, legumes and five.
6. Name: Zinc
Function: Zinc plays an important role in the growth, the formation of sexual organs, the immune system and wound healing process.
Sources: Many are in red meat, poultry, oysters and other seafood, nuts, soy foods, milk and other dairy products, wheat and fortified foods like cereal.
The amount of Vitamin & Mineral Supplements May Posted in Health
Although the actual need for vitamins & minerals can be met from the daily diet, but sometimes because of lifestyle, improper diet, lack of variety in the diet makes the body do not receive vitamin and mineral intake is needed. For these conditions, an additional multivitamin supplements are sometimes needed so that the body gets enough vitamins and minerals.
Supplement its own according to the definition of BPOM is a product that is intended to supplement the nutritional needs of food, containing one or more ingredients such as vitamins, minerals, amino acids or other ingredients (not derived from plants or plant) that have nutritional value and or physiological effect in a number of concentrated.
