What you should eat as a teenager.

Your teenage years are when your body starts to grow and change into one of an adult. With these changes going on, your teenage years are critical. For an average teenager to stay healthy and not to stunt the growth going on in your body, you should eat lots of food with calcium, such as diary products, soya beans, tofu, and nuts which will give you healthy bones and teeth, all very important. You should also have a healthy supply of vitamin D, which keeps the calcium in your blood stream. Foods that contain good amounts of vitamin D are healthy breakfast cereals and margarine with vitamins added, as well as oily fish, fish with lots of Omega 3 fatty acids and vitamin A and D. Iron is another healthy mineral that you should have, as it is needed for you to have healthy blood. Foods rich in iron are red meat and fish, as well as liver. Vitamin C is also essential to your health, so you should eat lots of citrus fruits, such as oranges, lemons, potatoes, and tomatoes, which are all good sources of vitamin C. Vitamin C is also proven to help absorb iron, so eating an iron rich meal with vitamin C is recommended. There are two types of vitamin B, B6 and B12, which are found in similar foods, but have different purposes in your body. Both are found in meat products, while vitamin B6 is found in starch products also. Vitamin B6 helps the body store and use the energy that is found in the protein and carbohydrates that we eat. It also helps hemoglobin to form in the body which helps distribute oxygen around the body. Vitamin B12 helps keep the red blood cells and the nervous system healthy. Another important vitamin is vitamin E, which acts as an antioxidant. The best sources of this vitamin are found in plant oils, though it can also be found in small amounts within nuts and wheatgerm. Lastly, a little known vitamin called vitamin K, which is used to help the blood clot when you get injured. This vitamin is found in all green leafy vegetables and is relatively easy to get. These are the main vitamins and minerals that should be included in your body, and helps a healthy teenager develop the important systems that are being made at that age and time.