Where to Get It: Spinach and kale are good sources of magnesium, as are beans, peas, nuts and seeds, and whole grains.
Why They Need It: Vitamin A is important for vision and is essential for reproduction, growth, and immune function.
Where to Get It: Good sources are carrots, ready-to-eat cereals, cheese, milk, sweet potatoes, tomatoes, and spinach.
Why They Need It: Vitamin C is involved in the production of collagen and connective tissues, which also helps to promote wound healing.
Where to Get It: Citrus fruits and juices, berries, tomatoes, broccoli, and avocado are all great sources of Vitamin C.
Why They Need It: Vitamin E, along with Vitamins A and C, is a powerful antioxidant needed for new cell growth. This is particularly important during the teen years, when body mass is increasing.
Where to Get It: Sources most commonly consumed by teens include nuts and seeds, fortified cereals, and tomatoes.
Why They Need It: This vitamin is linked to energy and the production of hemoglobin, a protein that helps red blood cells transport oxygen. A lack of hemoglobin can negatively affect athletic performance.
Where to Get It: B6 can be found in meat, fish, poultry, eggs, beans and seeds, and whole grains.
Read more of Werner's tips for fueling teen athletes
Robin Werner MS, RD, was, once upon a time, a teenage athlete herself. The daughter of a competitive swimmer and coach, she played Little League and then joined her school’s tennis team from eighth grade until senior year. She and her husband, Greg, live in Westchester with their three children, all of whom have carried on the athletic tradition with their activities of choice: softball, ballet, and golf. For more information, visit wernernutrition.com or “like” the Robin Werner Nutrition page on Facebook.