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Vitamins
help your body release energy and grow. Minerals
help with body structure and function. The small amounts
you need come from a variety of foods such as fruits,
vegetables, grains, meats, and dairy foods. Supplements
of vitamins and minerals do not improve performance
if you eat a good diet. Since you need to eat foods
to get energy you will also be able to get vitamins
and minerals from your foods.
B
vitamins, such as riboflavin, niacin, and thiamin help you use energy.
You can usually meet your B-vitamin needs if you meet your energy needs. These
vitamins are found in protein-rich foods like meat and milk, and in bread and
cereal. Vitamin C is important for
your skin, tendons, and bones, and helps fight infection. You need vitamin C every
day. You can easily get all the vitamin C you need by eating plenty of fresh fruits
and vegetables, especially citrus fruits like oranges and grapefruits. Iron
is a very important mineral because you are growing. Too little iron may cause
anemia which can make you feel tired and sluggish. All teens need plenty of iron
rich foods like meats and enriched breads and cereals. Calcium
is important to help bones grow and make them as strong as they can be. All teens
and pre-teens (males and females) need at least four servings of calcium-rich
foods each day. Choose dairy foods such as low-fat and non-fat milk, yogurt, cottage
cheese, cheese and ice cream. Calcium is also in dark green leafy vegetables,
dried beans and peas, and canned, bony fish such as salmon and sardines. 
Zinc
is important for healing injuries, and growth. Zinc also helps the immune system.
In the United States meat is the best source of zinc. It can also be found in
high fiber foods. Two medium servings of lean meat along with foods from the other
food groups should help you get enough zinc. Sodium,
chloride, and potassium
are important minerals called electrolytes that help relay nerve messages and
contract or relax muscles. You lose electrolytes when you sweat and need to replace
them. Make sure the foods you eat after a practice or game include slightly salted
foods, and fruits and vegetables such as oranges, bananas, green vegetables and
potatoes. Don't use salt tablets to replace sodium! They can cause stomach cramping
and vomiting. | 
