Macronutrient Requirements

During adolescence, the needs of almost all vitamins increase in order to maintain the accelerated growth and physical development of this stage; we will now explain the role played by some of the vitamins most involved in these processes.

Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin)

The B complex vitamins are involved in the energetic reactions that allow the cells to obtain energy from carbohydrates, proteins and fats to be used in the performance of different functions. As energy demands are higher during adolescence, it is important to consume a varied diet, especially one that provides sufficient amounts of vitamins B1, B2 and B3.

Foods that provide vitamin B1: whole grains -rice, wheat, and corn-; yeast, legumes, nuts, vegetables and fresh fruits. Offal, meats -pig and beef-, fish and eggs.

Foods that provide vitamin B2: dark green leafy vegetables -green peppers, spinach, chard, broccoli, etc.-; yeast and whole grains. Dairy products -milk, yogurt, cottage cheese- and viscera -liver, heart and kidneys-.

Foods that provide vitamin B3: whole grains, legumes, nuts, tomatoes, carrots, sweet potatoes and bananas. Liver, lean meat, poultry and fish.

Vitamin B6 (Pyridoxine), Vitamin B9 (Folic Acid), Vitamin B12 (Cobalamin)

This group of vitamins of the B complex, besides being involved in the energetic reactions of the organism, fulfill functions related to the formation of tissues and blood cells; the synthesis of DNA; and the functioning of the central nervous system -memory, concentration, reasoning, etc.-.

Foods that provide vitamin B6: whole grains, legumes, nuts, bananas, potatoes, vegetables. Offal, meat, fish and egg yolk.

Foods that provide vitamin B9: spinach, chard, lettuce; legumes - lentils, chickpeas, etc. - and some fruits. Foods rich in vitamin B9 (folates) should be consumed fresh and uncooked since cooking and storage easily destroy them.

Foods that provide vitamin B12: they contain it practically only foods of animal origin: liver, meats, eggs, dairy products and blue fish - the eel, the tuna, the bonito, the anchovy, the mackerel, the salmon and the sardine-.

Choline

Choline is not officially a vitamin although it has similar characteristics to the B vitamins. Choline is necessary for the synthesis of an important neurotransmitter - acetylcholine - which is involved in multiple neurological functions such as memory, mood control and muscle control. Choline is also involved in the production of liver proteins, which are responsible for transporting fat derived from the liver into the blood.

Foods that provide choline: the main nutritional source of choline is egg yolk, although it is also present in many other foods such as meat, dairy products, fish, potatoes, Brussels sprouts, broccoli and cauliflower.

Vitamin A -Retinol, Carotene (provitamin A) -, Vitamin C (Ascorbic Acid), Vitamin E

Vitamins C and E have antioxidant properties and work together to protect cells from potential free radical damage, promoting proper nutrition and regeneration. Carotene (provitamin A) is also a powerful antioxidant.

These vitamins also perform many other functions, for example: Vitamin A is involved in the protection and maintenance of epithelial tissue - skin, respiratory mucous membranes, nails, etc.; it is essential for vision and the maintenance of the immune system; and it participates in the elaboration of enzymes in the liver and of sexual and adrenal hormones.

Vitamin C intervenes in the synthesis of carnitine -transporting molecule that collaborates in the energetic metabolism of fats-; it participates in the production of adrenaline and noradrenaline (substances that can act as hormones and neurotransmitters); it improves the absorption of non-heme iron in foods of vegetable origin.

Vitamin E actively participates in the reduction of platelet aggregation, protecting the cardiovascular system; and intervenes in the synthesis of enzymatic systems that modulate the formation of hemoglobin.

Foods that provide vitamin A: Retinol, which is the active form of vitamin A in animals, is found in liver, egg yolks, fatty dairy products and fish liver oil. Carotenes (provitamin A) are found in carrots, cooked spinach, sweet potatoes, parsley, pumpkins and soybean oil.

Foods that provide vitamin C: Fruits - guava, lemon, orange, tangerine, lime and grapefruit. Vegetables - lettuce, broccoli, tomatoes, peppers, carrots, cauliflower and cabbage. Foods rich in vitamin C should be consumed fresh and un