We'll search our database of over multivitamin brands to find the Top 3 that match their needs most closely. Supplementing your teenage child's diet with a daily multivitamin can be one of the best things you can do for their health. There are 13 vitamins and 14 essential minerals that a teenager needs in order to grow and develop properly. Here are several examples of what some of these essential nutrients can do for your teen:. As you might suspect, not all multivitamins are created equal.
The RDA for boys aged 14 to 18 years is 1. To calculate the Overall Effectiveness score of ggirls given product, we take the average of the Vitamin rda for teenage girls four scores: composition, potency, bioavailability, and safety. Page Content. Under-nutrition negatively affects adolescent girls by:. Note: Depending on which text editor you're pasting into, you might have to add the italics to the site name. Health Engine Patient Blog. Hambidge M.
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Teenagers can get meet their daily omega-3 requirements by eating a variety of DHA-rich foods, such as salmon. Take 2. Bones themselves even have a small amount of collagen. V Multivitamin Teen 6. Tip If you eat a diet filled with nutritious foods, you don't need to take any vitamins. Vitamin E, which protects your cells from damage, is in a variety of foods. C is a water-soluble vitamin, which means it isn't stored in your body. Some foods are also fortified Vitamin rda for teenage girls vitamin A. MegaFood Alpha Teen. Iron is present in most multivitamin supplements made for teenage girls -- and for a good reason.
Adolescence is the transition period between childhood and adulthood, a window of opportunity for the improvement of nutritional status and correcting poor nutritional practices.
- Jill Corleone is a registered dietitian with more than 20 years of experience.
- According to the Dietary Guidelines for Americans , top sources of calories for U.
- Vitamin D helps your immune system function effectively, reduces inflammation, and helps your body absorb calcium.
A surge in appetite around the age of ten in girls and twelve in boys foreshadows the growth spurt of puberty. How much of a surge? Let's just say that Mom and Dad might want to oil the hinges on the refrigerator door and start stockpiling a small cache of their own favorite snacks underneath the bed. Calories are the measurement used to express the energy delivered by food. The body demands more calories during early adolescence than at any other time of life.
Typically, the ravenous hunger starts to wane once a child has stopped growing, though not always. Kids who are big and tall or who participate in physical activity will still need increased amounts of energy into late adolescence.
The nutrients protein , carbohydrates, and fats in food serve as the body's energy sources. Of the three nutrients, we're least concerned about protein.
Carbohydrates , found in starches and sugars, get converted into the body's main fuel: the simple sugar glucose. Not all carbs are created equal, however.
In planning meals, we want to push complex-carbohydrate foods and go easy on simple carbohydrates. Complex carbs provide sustained energy; that's why you often see marathon runners and other athletes downing big bowls of pasta before competing.
As a bonus, many starches deliver fiber and assorted nutrients too. They are truly foods of substance: filling yet low in fat. Fat supplies energy and assists the body in absorbing the fat-soluble vitamins: A, D, E, and K. But these benefits must be considered next to its many adverse effects on health. A teenager who indulges in a fat-heavy diet is going to put on weight, even if he's active.
It would take a workout befitting an Olympic athlete to burn off excess fat calories day after day. Fatty foods contain cholesterol , a waxy substance that can clog an artery and eventually cause it to harden. The danger of atherosclerosis is that the blockage will affect one of the blood vessels leading to the heart or the brain, setting off a heart attack or a stroke.
Although these life-threatening events usually don't strike until later in adult life, the time to start practicing prevention is now, by reducing the amount of fat in your family's diet. If your family eats a lot of packaged and processed foods: Make a habit of reading the food labels. You may be surprised to see how much fat, sugar, and salt sodium , is in the foods you eat every day. And almost all packaged goods that contain fat are likely to have partially hydrogenated fat, because it has a longer shelf life.
A well-rounded diet based on the USDA guidelines should deliver sufficient amounts of all the essential vitamins and minerals. Adolescents tend to most often fall short of their daily quotas of calcium , iron , zinc , and vitamin D. Unless blood tests and a pediatrician's evaluation reveal a specific deficiency, it's preferable to obtain nutrients from food instead of from dietary supplements. You may be trying to access this site from a secured browser on the server.
Please enable scripts and reload this page. Turn on more accessible mode. Turn off more accessible mode. Skip Ribbon Commands. Skip to main content. Turn off Animations. Turn on Animations. Our Sponsors Log in Register. Log in Register. Ages and Stages. Healthy Living. Safety and Prevention. Family Life. Health Issues. Tips and Tools. Our Mission. Find a Pediatrician. Text Size. Page Content. Calories A surge in appetite around the age of ten in girls and twelve in boys foreshadows the growth spurt of puberty.
Boys require an average of 2, calories per day. Girls require an average of 2, calories per day. Nutrients The nutrients protein , carbohydrates, and fats in food serve as the body's energy sources.
Each gram of protein and carbohydrate supplies 4 calories, or units of energy. Fat contributes more than twice as much: 9 calories per gram. Protein Of the three nutrients, we're least concerned about protein. The densest sources of protein include teenage favorites such as: Beef Chicken Turkey Pork Fish Eggs Cheese Carbohydrates Carbohydrates , found in starches and sugars, get converted into the body's main fuel: the simple sugar glucose.
Simple carbs, on the other hand, seduce us with their sweet taste and a brief burst of energy but have little else to offer and should be minimized in the diet. Dietary fat contains varying proportions of three types: Monounsaturated fat —the healthiest kind; found in olives and olive oil; peanuts, peanut oil and peanut butter; cashews; walnuts and walnut oil, and canola oil.
Polyunsaturated fat —found in corn oil, safflower oil, sunflower oil, soybean oil, cottonseed oil, and sesame-seed oil. Saturated fat —is the most cholesterol laden of the three; found in meat and dairy products like beef, pork, lamb, butter, cheese, cream, egg yolks, coconut oil, and palm oil. Vitamins and Minerals A well-rounded diet based on the USDA guidelines should deliver sufficient amounts of all the essential vitamins and minerals.
Additional Information from HealthyChildren. The information contained on this Web site should not be used as a substitute for the medical care and advice of your pediatrician. There may be variations in treatment that your pediatrician may recommend based on individual facts and circumstances. Follow Us. Back to Top. Driving Safety. Substance Use. Young Adult.
However, the California Nutrition and Physical Activity Guidelines for Adolescents reports that strict vegetarian teens and those restricting calories for weight loss are at risk for protein deficiency. Most teens need about 15 milligrams of vitamin E every day, which is in about 2 ounces of dry roasted almonds. How Are the Scores Calculated? Tweets by CYWH. Talk with your doctor about your nutritional needs. Key Facts Vitamin D is a fat-soluble vitamin that helps your body absorb and use calcium. Other omegarich foods include canola oil, walnuts, soybeans and flaxseeds.
Vitamin rda for teenage girls. We need your help!
You need about 1 mg per day. Almonds are an ideal source. Niacin, or vitamin B3, aids in nerve function, keeps your skin healthy and helps your body produce energy from food.
Teen girls need about 14 milligrams per day, which can be found in peanuts. Folate, or vitamin B9, helps your body make DNA and red blood cells. You can find it in edamame beans. Potatoes, lentils, beans, whole grains and chili peppers are also healthy sources of B vitamins. Vitamin C helps your body grow and repair tissues, assists in healing wounds and maintains your teeth, bones and cartilage, according to MedlinePlus.
Teen girls need about 65 milligrams of vitamin C per day, which you can get in 1. All vegetables and fruits contain vitamin C, but some of the sources richest in vitamin C are citrus fruits, strawberries, leafy greens and green peppers. Vitamin D helps your body absorb calcium to build bones. Teens need about 15 micrograms each day, which you can find in about 4 ounces of salmon.
Other foods that are rich in vitamin D include egg yolks, fortified foods and fish oils. You can absorb vitamin D just by going outside and taking in some sunshine. Vitamin E, which protects your cells from damage, is in a variety of foods. Some of the richest sources are vegetable oils, leafy greens, avocados and wheat germ. Most teens need about 15 milligrams of vitamin E every day, which is in about 2 ounces of dry roasted almonds.
The best way to take in your daily vitamins and maintain optimal health is to eat a balanced diet, according to the American Dietetic Association. Department of Agriculture's Food Pyramid, your doctor may recommend that you take a multivitamin. You may also need a multivitamin if you are a vegetarian or are following any other specialized diet. Talk with your doctor about your nutritional needs.
Christa Miller is a writing professional with expertise in massage therapy and health. Miller attended San Francisco State University to earn a Bachelor of Arts in creative writing with a minor in journalism and went on to earn an Arizona massage therapy license.
By: Christa Miller. Written on: 08 July, More Articles. MedlinePlus: Vitamin C MedlinePlus: Vitamin A The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider.
The required vitamin D intake for optimal health poses a heated debate. However, the RDA fails to acknowledge the benefits gained from vitamin D above and beyond bone health. Until recent years, vitamin D has been known for its role in bone health. Vitamin D promotes calcium absorption and maintains adequate calcium and phosphate concentrations, enabling normal mineralization of bone. In the past decade, researchers have begun to discover that vitamin D plays a role in many different areas of health, including the immune and cardiovascular system.
Despite popular belief, dietary sources do not provide adequate amounts of vitamin D. Thus, humans must rely on sun exposure or vitamin D supplementation to maintain sufficient levels.
In , two statisticians reviewed the data on vitamin D intake and vitamin D levels. Based on this data, they concluded that 8, IU daily is required to get the A total of adolescents were randomly assigned to receive 0, or IU of vitamin D for 20 weeks during winter.
While reviewing these findings, there are several important factors to note. Second, the study sample consisted of white adolescents. Due to a lighter skin pigmentation, white individuals are able to receive vitamin D from sun exposure at a much faster rate than individuals with darker skin pigmentation. Therefore, white adolescents face a lower risk of vitamin D deficiency than adolescents with darker skin pigmentation.
Adolescents likely require less vitamin D than adults as their weight tends to be lower than adults. Obese and overweight individuals require higher vitamin D intakes than those who are of healthy weight. The study provides some insight regarding the requirement of vitamin D intake for adolescents, proving once again that the RDA is significantly lower than it should be. The Vitamin D Council recommends that adults supplement with IU daily when they are unable to receive safe, sensible sun exposure.
Children should supplement with 1, IU per 25 pounds of body weight, applying to children who weigh up to pounds. Tovey, A. How much vitamin D do adolescents need? Smith, T. Estimation of the dietary requirement for vitamin D in adolescents aged 14—18 y: a dose-response, double-blind, randomized placebo-controlled trial. The American Journal of Clinical Nutrition,
Daily Nutritional Requirements for Teenage Girls | Healthy Eating | SF Gate
The teenage years for girls can be full of activity, from school and jobs to sports and friends. Finding time to eat healthy is sometimes a challenge for a busy teen, but now is the time to form healthy eating habits. Eating well during your teenage years will help you be a healthier adult. Next to infancy, adolescence is a time of the most rapid growth for children. Eating enough calories is necessary to meet the needs of a fast-growing teen.
Your individual calorie needs are based on your age, activity level and height. Most teenage girls need between 1, and 2, calories a day. If you are 13 years old and not very active, you probably need around 1, calories a day. If you are a year-old athlete, you probably need closer to 2, calories a day. Choose foods that not only have calories, but other nutrients as well.
The Centers for Disease Control report that teenage girls drink an average of 14 ounces of regular soda a day but only 6 ounces of milk. Soda and milk have close to the same amount of calories but milk contains more nutrients.
Eating a variety of foods will ensure that you get all the nutrients you need. About half of your calories should come from carbohydrate foods including whole grains, milk, fruits and some vegetables. Ten to 30 percent of your calories should come from protein foods such as meat, poultry, fish, nuts and eggs. Limit your fat intake to 25 to 35 percent of your calories.
Mono- and polyunsaturated fats, such as those found in avocados, oils and soft margarines are healthier than saturated or trans-fats. Limit your saturated and trans-fat intake to less than 10 percent of your calories.
Saturated and trans-fats are found in high-fat meats such as bacon, hot dogs and bologna; butter; and fried foods. One vitamin that is particularly important for teenage girls is folate. The RDA for folate is micrograms per day. Folate helps in protein metabolism, cell growth and division and forms red blood cells. All of these occur quickly as you grow during your teenage years.
Folate is also necessary to prevent certain birth defects during your child-bearing years. You can find folate mostly in fruits and vegetables. Iron, calcium and zinc are especially important for teenage girls. As you start menstruating you lose blood, which causes a decrease in your iron levels. Iron helps transport oxygen to cells in your body. The RDA for iron is 15 milligrams per day for teenage girls.
Iron is found mostly in meat and poultry, leafy green vegetables and enriched cereals, breads and grains. Calcium helps build strong bones. As you grow, your bones get longer and need more calcium.
The RDA for calcium is 1, milligrams a day. Calcium is found in dairy products and is added to some juices. Zinc helps your immune system, builds protein and is necessary for proper growth and development.
The RDA for zinc is 9 milligrams per day. Most Americans get plenty of zinc in their diet. It can be found in meats, poultry, enriched cereal, cashews, cheese and milk. She has also been a registered dietitian since , and has worked for hospitals, clinics and Women, Infants and Children WIC programs. Mortensen has a bachelor of science in dietetics from Brigham Young University.
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