Nutrition for teenagers

The diet plays an important role for the wellbeing of everyone. Taking proper care of your diet in the adolescent period will help you to remain healthy in older age.

A healthy diet is a healthy life. Everyone should consume a good diet in order to stay healthy. Eating the right kind of food is very important for adolescents because this is the most important growing stage of the body. There are many changes taking place in the body, these include mental changes, emotional changes and physical changes. At this age there is a sudden increase in the height of an individual and there is a gain in muscle mass. A right diet will help the body to develop these changes easily. It can help you maintain a healthy weight—and is better for your heart and body in general. A balanced diet for good health by definition consists of different varieties of food that offer all the essential carbohydrates, protein, fats, vitamins and minerals that our body requires for healthy functioning.

The most important nutrients


Iron – Iron is a mineral, and its main purpose is to carry oxygen in the hemoglobin of red blood cells throughout the body so cells can produce energy. Consuming vitamin C along with iron helps in more absorption of Iron by the body. Meat, seafood, poultry, spinach or other green leafy vegetables, beans and some fortified breakfast cereals are good sources of iron. Avoid eating highly processed food as it can decrease the absorption of Iron.

Calcium – Is mainly needed in our body to keep our teeth and bones strong. It also helps to perform many other activities in the body. To increase the absorption of calcium, vitamin D is needed by the body. Too much intake of sugar decreases the absorption. Dairy products like – milk, cheese paneer, chia seeds, almonds are a good source of calcium.

Vitamins


Vitamin A – Good sources of vitamin A are milk, eggs, darkly coloured orange, green vegetables such as carrots, sweet potatoes, pumpkin, kale, orange fruits such as peaches, papayas and mangoes. This is a fat soluble vitamin.

Vitamin E – Vitamin E is found in corn, nuts, olives, green leafy vegetables, vegetable oils and wheat germ, but food alone cannot provide a beneficial amount of Vitamin E, and supplements may be helpful.

Vitamin C – Citrus fruits, bell peppers, strawberries, tomatoes, broccoli and sweet and white potatoes are excellent food sources of Vitamin C. this is also a fat soluble vitamin. The greatest source of vitamin C is amla.

Antioxidants


Antioxidants are compounds that are found in one’s body as well as in many fruits and vegetables. Their chief functions include protecting our body’s cells from free radical damage. This, in turn, prevents premature aging and various chronic diseases. Vitamins A, E, K, and C, copper, zinc, iodine, and manganese are rich sources of antioxidants. Certain proteins like glutathione and alpha lipoic acid also contain them.
Do try to include the following foods in your daily diets to obtain the goodness of antioxidants.
  • Dark chocolate
  • Artichoke
  • Green tea
  • Blueberries
  • Strawberries
  • Beans
  • Spinach
  • Pecans
  • Kale
  • Red cabbage
  • Goji berries
  • Raspberries
  • Beetroot
  • Purple or green grapes
  • Orange vegetables including sweet potatoes,carrots,acorn squash, and butternut squash