Active Teen Nutrition Blog: Micronutrients

Vitamins

Vitamins are substances containing carbon that an organism can’t produce on it’s own. While vitamins can be found in a variety of different foods, there are also supplements that can be taken such as daily vitamins, which cover many different kinds, and specific supplements, which are more concentrated, but have more of a specific kind of vitamin than daily vitamins. However, supplements are not quite as effective as getting vitamins through eating regular foods. Processed vitamins take out many of the important nutrients that can be gained from eating food that has those specific vitamins in them.

Vitamin	What does it do?	Where can I get it?	What happens when there isn't enough?
A	Vitamin A protects eyes, supports the immune system, helps cells grow, and helps keep skin in good shape.	The best place to get vitamin A is from dark green and orange vegetables, liver, and egg yolks.	Vitamin A deficiency can cause blindness, a weaker immune system, which can make infections and diseases more severe and can lead to death, and it can also hurt a pregnant mother or even kill her.
C	Vitamin C keeps gums, bones, & blood vessels healthy, helps the body to take in minerals, helps wounds heal faster, helps with brain functions, and protects against colds & diseases.	The best place to get vitamin C is from citrus fruits, broccoli, Brussels sprouts, strawberries, cantaloupes.	Vitamin C deficiency is a disease known as scurvy that can cause bleeding of the skin, gums, and eyes, loosened teeth, swelling of the bones, fever, diarrhea, weakness, and pathologic fractures (where a bone breaks for no real reason).
D	Vitamin D helps with bone structure because it helps the body to take in and accept calcium better.	The best place to get vitamin D is from fish, milk, and egg yolks. However, if our bodies are in sunlight, we will make our own vitamin D without having to eat food (but eating vitamin D rich foods can't hurt).	Vitamin D deficiency can cause several problems. It causes a disease known rickets. Because vitamin D helps the body take in calcium, a lack of vitamin D can make bones weak and even deformed. Vitamin D deficiency can also cause things such as cancer, osteoporosis, and depression.
E	Vitamin E is an antioxidant, so it protects cells by taking toxins such as toxic oxygen away from them.	The best place to get vitamin E is from nuts, dark green vegetables, and vegetable oils.	The lack of vitamin E can cause several things to happen to a person. Some things it can cause are bad reflexes, ataxia, loss of eye control, or even loss of the ability to walk.

Minerals
Minerals are substances that aren’t organic that an organism can’t produce on it’s own. Like vitamins, minerals can be obtained through daily or specific supplements, but it is more beneficial to be obtained through eating foods that contain that mineral.

Mineral	What does it do?	Where can I get it?	What happens when there isn't enough?
Calcium	Calcium helps to build bones and teeth and can help with nerves and blood clots.	The best place to get calcium is from dairy products and green vegetables.	Blood needs calcium, but a lack of calcium won't affect blood calcium levels because when there is a lack of calcium in a body, it will take calcium out of the bones in order to keep the blood normal. Although, when the body takes calcium out of the bones, it can lead to osteoporosis, which is where the bones are weak and more susceptible to breaking.
Iron	Iron helps red blood cells be more efficient in their job to deliver oxygen throughout the body. Iron can also help white blood cells and the immune system.	The best place to get iron is from red meat and green leafy vegetables.	When the body doesn't have enough iron, it causes a disease known as anemia that affects the red blood cells. The red blood cell's job is to deliver oxygen in the body, but when there isn't enough iron the body makes less red blood cells and the ones that do get made aren't very efficient. Anemia can make a person tire quickly, get out of breath, and even lead to heart problems. Generally women are at a higher risk of anemia then men due to menstruation, which causes women to loose red blood cells.
Magnesium	Magnesium helps the body to make the bones strong, fix cells, and make energy and protein.	The best place to get magnesium is from whole grains, green leafy vegetables, and chocolate.	Magnesium deficiency can affect multiple parts of the body and can cause twitches and spasms, sensitivity to light and noise, insomnia, restlessness, and tingling feelings.
Zinc	Zinc helps with the immune system, helps the body grow and function normally, and breaks down macronutrients.	The best place to get zinc is from meat, nuts, and whole grains.	Zinc deficiency can affect sight and hearing, make the immune system weaker, stunted growth, and anemia.