Major Intake of Nutrients in Teenagers

As children enter into their teen stage, their nutritional intake increases likewise. However, due to insufficient knowledge to parents on what nutrition is essential for teenagers, it becomes very difficult to engross them into a healthy diet. The result ends up into the consumption of more and more junk and processed foods. This is the time when your teens are involved into the most physical as well as the mental developmental changes of their lifetime. Following are the changes in body that requires proper nutrition:

Emotions mood and physical changes: Especially in girls when the menstruation starts, there is a significant change in the mood. Essential nutrients like vitamin B6 and zinc are highly essential for mood balance, hormone production as well as keeping the skin healthy. As their skeleton undergoes rapid changes during lifetime, hence, bone nutrients like phosphorous, calcium, magnesium and vitamin D intake becomes crucial. Make sure that your teens meal is full of mineral containing foods like seafood, meat, beans, nuts, legumes, seeds, dark vegetables as well as proteins.

Getting outdoors: Research have shown that teenagers are quite lazy going outdoors and prefer staying indoors. This indicates that they are at a risk of Vitamin D deficiency.

Cognitive functioning: Iodine intake is essential in teenagers that helps in normal production of thyroid hormones, thyroid functioning, cognitive functioning and energy. Encourage them to consume seafood, spirulina, chlorella etc.

Menstruation: As the menstruation begins, girls need more iron than boys in order to replace the menstrual blood loss. Iron is essential in normal cognitive development as well as for healthy immunity. Increased the consumption of meat, beans and legumes in their diet.

Stress: Stress is the most elevated problem in teens. This may be due to any reasons – schools or sports. Most teens stay awake for late nights or go to bed late which leads to compromising on healthy growth and energy. Nutrients such as magnesium and vitamins B helps with fatigued or stressed teens.

Major Nutrients Required for Teens

Protein: Teens growth and development requires massive consumption of proteins. It is helpful in maintaining, building as well as repairing tissues. On an average, 45-60 gm of protein is required. This can easily be available from meat, fish, pulses, beans, soya, eggs, quinoa, wheat germ, cheese, yoghurt, almonds, walnuts, tofu, sunflower seeds, shellfish, kidney beans etc.

Carbohydrates: Carbohydrates are the essential source of energy. Simple carbohydrates are obtained from milk, vegetables, fruits and milk products. While, complex carbohydrates are obtained from fibrous food. Good source of complex carbohydrates are legumes, starchy vegetables, cereals and whole grain food items.

Calories: Calories are basically the measurement used to express energy being delivered by food. Boys generally require an average of 2,800 calories per day. While, girls require 2,200 calories per day. Calories can be acquired by consuming vegetables, whole grains, lean meat, low fat dairy products, fruits.

Iron: Deficiency of iron in body can lead to fatigue and anaemia. Iron is essential for proper oxygen supply to muscles, proper functioning of brain as well as developing immune systems Green leafy vegetables, meats, nuts, whole grains etc are rich source of iron.

Dietary Fat: No more than 30% of diet should be fat enriched. Fat plays a role in supplying energy as well as helping body in absorbing fat soluble vitamins like A,D, E and K. It consists of 3 types:

• Monounsaturated fats: Found in olives and olive oils, peanuts, peanut oil, peanut butter, cashews, walnuts, canola oil etc.
• Polyunsaturated fatty acids: Corn oil, sunflower oil, cottonseed oil, soyabean oil, sesame seed oil.
• Saturated fat: Meats and dairy products like beef, pork, lamb, cheese, butter, cream, egg yolk, palm oil and coconut oil.

Calcium: Deficiency of calcium can lead to weakening of bones. Average consumption of calcium per day should be 1200 mg. Ensure to incorporate cereals, leafy vegetables, dairy products etc.