Multivitamins and Nutrition

There are three minerals that are especially important in adolescence: calcium, iron and zinc. Each of them is related to a particular aspect of growth:

The calcium to the growth of bone mass. The iron with the development of blood-borne tissue (red cells) and muscle. The zinc with the development of bone and muscle mass. It also interacts with growth of hair and nails.

Calcium: recommended about 1200 mg / day. The availability is different depending on the food from which it derives most suitable food being milk and all its derivatives. Vitamin D, lactose and proteins that facilitate its absorption as fiber, caffeine and sugar make it difficult.

Iron: The RDA recommends a supplement of 2 mg / day for teen-age males during the period of maximum growth, between 10 and 17. For girls it is recommended a charge of 5mg/day after menarche. The iron is best absorbed from meat, while the source of grains, vegetables and other foods is absorbed worse.

Zinc is directly related to protein synthesis and thus with the formation of tissues and it is especially important in adolescence. Zinc deficiency is related to skin lesions, delayed wound healing, hair loss, brittle nails and so on. The chronic deficit can cause hypogonadism (small size of reproductive organs). The GDR established a daily intake of zinc at around 12 mg / day for girls and for boys 15mg/día.

The main source of zinc are meat, fish and eggs. Also complex cereals and legumes are an important source. Fiber acts to hinder its absorption.

Recommended for adolescents, especially vitamins that one or another way related to protein synthesis, growth and development: Vitamin A, D, and Folic Acid, B12, B6, Riboflavin, Niacin, and Thiamine without recommending specific minimum or neither. The main source of all of them are fruits and vegetables.

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Tags: For Adolescence, Minerals, Vitamins

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