This document provides a top 10 guide to important nutrients for adolescent nutrition and health. It lists folate, caffeine, vitamin B12, fat, vitamin A, iron, fiber, vitamin C, protein, and calcium as the top 10 most important nutrients. For each one, it provides information on why it is important during adolescence, recommended daily intake amounts, common food sources, and potential health impacts of deficiency or overconsumption. The document aims to educate adolescents on establishing healthy eating habits during their growth years.

1. Adolescence & NutritionTop 10 Guide to a Healthy Adolescence

2. Folate10Synthesis DNA & RNA during important growth stagesDRI is 300mg – 400mg per day depending on adolescence's age and sexMost commonly received from Cereal, Milk, Orange Juice, Bread, Dried Beans & LentilsIntake during adolescence prior to pregnancy can reduce risks of spina bifida & down syndrome in offspring(Stang & Story, 2005)

3. Caffeine 9Commonly abused by adolescence. Caffeine is not a vitamin, but it can cause unwanted effects on adolescence health Found in Sodas, Coffee, & Energy Drinks and can show effects up to 6 hours after consumptionConsumption should be limited to less than 100mg per day to avoid dependencyCaffeine is a diuretic, causing urination and could lead to dehydration Causes loss of calcium in the body(Teens Health)

4. B-128Manufactures Red Blood cells, especially important during growthFound in meat, eggs and fortified cerealsAdolescents should get 2.4 micrograms of vitamin B-12 dailyVegetarians may require supplements (Teens Health)

5. Fat7Dietary Fat & Essential Fatty acids are needed for normal growth and developmentNo more than 30% of calories should come from fatNo more than 10% of calories should come from saturated fat. (Stang & Story, 2005)

6. Vitamin A6Vitamin A is important for vision, reproduction, growth & the immune systemDRI is 600ug - 900mg per day depending on adolescence's age and sexMost commonly received from Cereal, Milk, carrots & cheese500,000 children world wide go blind each year because of Vitamin A deficiency (Stang & Story, 2005)

7. Iron5Helps transport oxygen & prevents AnemiaNeeded for the rapid growth that occurs in adolescence Aids in the expansion of muscle massFound in meat, fish and poultryAdolescent boys need 12 milligrams of iron each day, while girls need 15 milligrams(Stang & Story, 2005) (Adolescent Nutrition)

8. Fiber4Prevents diabetes by slowing sugar absorption and regulating insulin response Aids in healthy bowel movementsDRI is Age + 5. A fourteen year old would require 19mg of fiber per day. Found in whole grain, fruits, green peas, artichokes & almonds(Teens Health)

9. Vitamin C3Needed for synthesis of collagen & Other connective tissuesHelps the body absorb iron and calcium, aids in wound healing, and contributes to brain functionDRI varies between 45-75mg depending on age & sexFound in citrus fruits, tomatoes & potatoes(Stang & Story, 2005)

10. Protein2Protein is needed for lean body mass during the rapid growth of adolescence DRI varies on age, sex and activityMost teens easily meet this requirement with their intake of beef, pork, chicken, eggs, and dairy productsInadequate intake of protein could lead to:Reduced linear growthDelayed sexual maturity(Stang & Story, 2005) (Adolescent Nutrition)

11. Calcium1Helps rapid bone growth & strengthens the bonesConsumption during adolescence prevents bone loss later in lifeAdolescence need 1300mg of calcium per dayFound in dairy, some vegetables, soy, fortified foods, beans and canned fish. (Teens Health)

12. ReferencesStang J, Story M. eds. Guidelines for adolescent nutrition services. Minneapolis, MN: Center for Leadership, Education and Training in Maternal and Child Nutrition, Division of Epidemiology and Community Health, School of Public Health, University of Minnesota; 2005.Teens Health. Nemours. http:/kidshealth.org/teenAdolescent Nutrition. http://www.faqs.org/nutrition/A-Ap/Adolescent-Nutrition.html