This document discusses glow foods and their health benefits for adolescents. It describes that glow foods contain many vitamins and minerals that support nutritional requirements for developing bodies and active lifestyles. It provides details on specific nutrients like vitamins A, C, E, K, and iron, their functions, sources, and deficiency symptoms. The document emphasizes that eating a variety of colorful fruits and vegetables ensures intake of different nutrients and fibers. It recommends portions of fruits and vegetables for males and females to include with each meal.