Iron is crucial for the synthesis of hemoglobin, which carries oxygen in the blood.

Carbohydrates are the body's main source of energy, providing fuel for cells and tissues.

Vitamin D aids in the absorption of calcium, promoting bone health and preventing osteoporosis.

Adolescents should aim for 5-6 servings of fruits and vegetables per day to ensure a balanced diet.

Omega-3 fatty acids, particularly DHA, are essential for brain development and function.

Proteins are the building blocks of the body, used for the growth, repair, and maintenance of tissues.

Vitamin A is crucial for vision, particularly in dim light conditions, and prevents night blindness.

Adolescents should consume approximately 2-3 liters of water per day to stay hydrated.

Sodium plays a vital role in nerve impulse transmission and muscle contraction.

Fats are a concentrated source of energy, providing more than twice the energy per gram compared to carbohydrates or proteins.

Vitamin C is essential for the synthesis of collagen, a vital component of connective tissues.

Adolescents should consume approximately 1300 mg of calcium per day to support bone growth and development.

Vitamin B1 (Thiamine) is essential for energy production and the metabolism of macronutrients.

Fiber aids in digestion, preventing constipation and promoting a healthy digestive system.

Iodine is essential for the production of thyroid hormones, which play a crucial role in metabolism and growth.