Vitamins are found in the foods we eat, however some foods have more vitamins and minerals than others. A glass of milk, for example, is a good source of vitamin A and the minerals calcium, phosphorous, and potassium.

Vitamins fall into two main categories: fat-soluble and water-soluble. The fat-soluble vitamins - A, D, E, and K - are stored in your body's tissues where they can be used as needed. The body needs fat to properly utilize these vitamins.

Vitamin C and the B-complex vitamins are water-soluble. They need to dissolve in water before your body can absorb them. What your body doesn't use is lost through urination or perspiration, so you need a fresh supply of water-soluble vitamins every day.

Minerals are inorganic elements that come from the soil and water and are absorbed by plants or eaten by animals.

Your body needs large quantities of some minerals like calcium, magnesium, phosphorous, and potassium to grow and stay healthy.

Eating a variety of fresh fruits, vegetables, grains, dairy products, and meats (including fish and poultry) is one of the best ways to get the nutrients your body needs to stay healthy and grow properly. 

As a teen, you're going through a lot of physical changes. Eating right during this time is especially important because your body needs certain nutrients to help in your development. 

You may be asking yourself, "Am I getting all the vitamins and minerals I need?" If your diet on any given week includes a wide variety of foods, including whole-grain products, fresh fruits and vegetables, dairy products, nuts, seeds, eggs, and meats, then you may already be getting the vitamins and minerals your body needs.

If you're eating any type of restricted diet, or if you're concerned that you're not eating enough items from a particular category, such as vegetables or dairy products, then talk to your doctor or to a registered dietitian.

A registered dietitian can provide menu ideas to help you get the nutrients your body needs. In addition, remember to ask your doctor first before taking vitamin or mineral supplements.

If you want to be a healthy teen, your best bet is to eat a wide variety of foods from all of the food groups.  

While nourishment from the five food groups is essential, you also want to eat what sounds good to you.  The key is finding a good balance between incorporating nutrient dense foods in your diet and feeding your body what it craves.