Vitamins

Below is a table Showing the Function and Source of Vitamins

Type
 Benefits Sources Quantity
Vitamin A Vitamin A prevents eye problems, promotes a   healthy immune system, is essential for the growth and development of cells,   and keeps skin healthy. Good sources of vitamin A are milk, eggs, liver,   fortified cereals, darkly colored orange or green vegetables (such as   carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as   cantaloupe, apricots, peaches, papayas, and mangos. Teen   guys need 900 micrograms of vitamin A each day.
Teen girls need 700 micrograms each day. It is possible to get   too much vitamin A, so be careful with supplements. Don’t take vitamin A   supplements If you’re taking isotretinoin (such as Accutane) for acne or   other skin problems.
Oral acne medicines are vitamin A supplements, and a continued   excess of vitamin A can build up in the body, causing headaches, skin   changes, or even liver damage.
Vitamin C (also called ascorbic acid) Vitamin   C is needed to form collagen, a tissue that helps to hold cells together.   It’s essential for healthy bones, teeth, gums, and blood vessels. It helps   the body absorb iron and calcium, aids in wound healing, and contributes to   brain function. You’ll   find high levels of vitamin C in red berries, kiwi, red and green bell   peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit,   and orange. Teen   guys need 75 mg (milligrams; 1 milligram equals 1,000 micrograms) and girls   need 65 mg of vitamin C a day.
Vitamin D Vitamin   D strengthens bones because it helps the body absorb bone-building calcium. This   vitamin is unique — your body manufactures it when you get sunlight on your   skin! You can also get vitamin D from egg yolks, fish oils, and fortified   foods like milk. Teens   need 15 micrograms (600 IU) of vitamin D from food or supplements every day.   Ask your doctor if supplements are right for you.
Vitamin E Vitamin   E is an antioxidant and helps protect cells from damage. It is also important   for the health of red blood cells. Vitamin   E is found in many foods, such as vegetable oils, nuts, and green leafy   vegetables. Avocados, wheat germ, and whole grains are also good sources. Teen   guys and girls need 15 mg of vitamin E every day.
Vitamin B12 Vitamin   B12 helps to make red blood cells, and is important for nerve cell function. Vitamin   B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs.   It’s also added to some breakfast cereals. Teens   should get 2.4 micrograms of vitamin B12 daily.
Vitamin B6 Vitamin   B6 is important for normal brain and nerve function. It also helps the body   break down proteins and make red blood cells. A   wide variety of foods contain vitamin B6, including potatoes, bananas, beans,   seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals. Teen   guys need 1.3 mg of vitamin B6 daily and teen girls need 1.2 mg.
Thiamin (also called vitamin B1) Thiamin   helps the body convert carbohydrates into energy and is necessary for the   heart, muscles, and nervous system to function properly. People   get thiamin from many different foods, including fortified breads, cereals,   and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains   like wheat germ. Teen   guys need 1.2 mg of thiamin each day; teen girls need 1 mg.
Niacin (also called vitamin B3) Niacin   helps the body turn food into energy. It helps maintain healthy skin and is   important for nerve function. You’ll   find niacin in red meat, poultry, fish, fortified hot and cold cereals, and   peanuts. Teen   guys need 16 mg of niacin daily. Teen girls need 14 mg a day.
Riboflavin (also called vitamin B2) Riboflavin   is essential for turning carbohydrates into energy and producing red blood   cells. It is also important for vision. Some   of the best sources of riboflavin are meat, eggs, legumes (like peas and   lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus,   and fortified cereals. Teen   guys need 1.3 mg of riboflavin per day and teen girls need 1 mg.
Folate (also known as vitamin B9, folic acid, or folacin) Folate   helps the body make red blood cells. It is also needed to make DNA. Liver,   dried beans and other legumes, green leafy vegetables, asparagus, and orange   juice are good sources of this vitamin. So are fortified bread, rice, and   cereals. Teen   girls and guys need 400 micrograms of folate daily