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RDA stands for Recommended Dietary Allowance which can be defined as the estimated amount of a nutrient (or calories) per day considered necessary for the maintenance of good health.

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Water soluble means that a substance is able to be dissolved in water.

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Fat soluble means that a substance is able to be dissolved in fats.

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Minerals are inorganic substances of natural occurrence.

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A vitamin is an organic compound that is essential for normal growth and nutrition.

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GOOD FOR: Zinc helps the immune system fight off invading bacteria and viruses. The body also needs zinc to make proteins and DNA. During pregnancy, infancy, and childhood, the body needs zinc to grow and develop properly. Zinc also helps wounds heal and is important for proper senses of taste and smell.
FOUND IN: Zinc can be found in oysters, red meat, poultry, seafood, breakfast cereals, beans, nuts, whole grains, and dairy products.

The average teen girl is recommended to have 9 milligrams of zinc daily.

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GOOD FOR: Magnesium is important for regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.
FOUND IN: Magnesium can be found in legumes, nuts, seeds, whole grains, green leafy vegetables, breakfast cereals, milk, and yogurt.

The average teen girl needs 360 milligrams of magnesium daily.

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GOOD FOR: Iron is a mineral that the body needs for growth and development. Your body uses iron to make hemoglobin. Your body also needs iron to make some hormones and connective tissue.
FOUND IN: Iron can be found in lean meat, seafood, poultry, breakfast cereals, white beans, lentils, spinach, kidney beans, peas, nuts, and some dried fruits.

The average teen girl needs 15 milligrams in her daily diet.

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GOOD FOR: The body needs iodine to make thyroid hormone which essential for proper bone and brain development.
FOUND IN: Iodine can be found in seafood, dairy products, products made from grains, fruits, vegetables, and iodized salt.

The recommended amount of iodine needed daily in a teen girls diet is 150 micrograms.

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GOOD FOR: Chromium is known to enhance the action of insulin, and it is directly involved in fat, protein, and carbohydrate metabolism.
FOUND IN: Chromium can be found in meat, whole- grain products, fruits, vegetables, and spices.

The recommended daily intake of chromium for teenage girls is 24 micrograms.

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GOOD FOR: The body needs calcium to maintain strong bones and to carry out many important functions. The body also needs calcium for muscles to move and for nerves to carry messages between the brain and every body part. Calcium is used to help blood vessels move blood throughout the body and to help release hormones and enzymes that affect almost every function in the human body.
FOUND IN: Calcium can be found in milk, yogurt, cheese, kale, broccoli, Chinese cabbage, soft boned fish, most grains, and some breakfast cereals.

The recommended daily intake of calcium for teen girls is 1,300 milligrams.

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GOOD FOR: Vitamin K is important for blood clotting and healthy bones and also has other functions in the body.
FOUND IN: Vitamin K can be found in green leafy vegetables, vegetable oils, some fruits, meats, cheese, eggs, and soybeans.

The recommended daily intake of vitamin K among teen girls is 75 micrograms.

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GOOD FOR: Vitamin E acts as an antioxidant, helping to protect cells from the damage caused by free radicals. The body also needs vitamin E to boost its immune system so that it can fight off invading bacteria and viruses.
FOUND IN: Vitamin E is found in vegetable oils, and nuts.

The recommended intake of vitamin E of teen girls is 15 milligrams.

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GOOD FOR: Vitamin D is needed for health and maintaining strong bones. Vitamin D is also essential to the movement of muscles.
FOUND IN: Vitamin D can be found in fatty fish, mushrooms, U.S. milk, and it is often added to many breakfast cereals.

The recommended intake of Vitamin D among teen girls is 600 international units.

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GOOD FOR: Vitamin C acts an an antioxidant, helping cells to protect from damages caused by free radicals.
FOUND IN:  Vitamin C can be found in citrus fruits, red and green peppers, kiwifruit, and other fruits and vegetables.

The recommended daily intake of vitamin C among teen girls is 65 milligrams.

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GOOD FOR: The body needs vitamin B6 for more than 100 enzyme reactions involved in metabolism. Vitamin B6 is also involved in brain development during pregnancy and infancy as well as immune function.
FOUND IN: Vitamin B6 can be found in poultry, fish, organ meats, starchy vegetables, and non citrus fruits.

The recommended daily amount of B6 needed for teen girls is 1.2 milligrams.

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GOOD FOR: Vitamin B12 is a nutrient that helps keep the body's nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.
FOUND IN: Vitamin B12 can be found in beef liver, clams, fish, meat, poultry, eggs, other dairy products, breakfast cereals, nutritional yeast, and other food products fortified with vitamin B12.

The recommended amount of B12 for teenage girls is 2.4 micro-grams daily.

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GOOD FOR: Thiamin is important for the growth, development, and function of the cells in your body.
FOUND IN:
Vitamin B12 can be found in whole grains, bread, cereal, pasta, rice, meat, legumes, seeds, and nuts.

The recommended amount of B1 needed for teen girls is 1.0 milligrams daily.

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OOD FOR: Vitamin A is important for normal vision, the immune system, and reproduction. Vitamin A also helps the heart, lungs, kidneys, and other organs work properly.
FOUND IN: There are two different types of vitamin A. The first type, preformed vitamin A, is found in meat, poultry, fish, and dairy products. The second type, provitamin A, is found in fruits, vegetables, and other plant-based products. The most common type of provitamin A in foods and dietary supplements is beta-carotene.

Recommended intake for people of 14 years or older ranges from 700 to 900 micrograms daily.