Essential Nutrients for Adolescents: A Comprehensive Guide
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Essential Nutrients for Adolescents
Fruit and Vegetables
These are essential every day. Fruit juice, for example, rich in vitamin C, contributes to preventing reduced defenses at a time of change like adolescence.
Dairy
Daily consumption of dairy products promotes growth and provides the calcium you need to properly feed your skeleton.
Fish and Seafood
Oily fish (Tuna, sardines, salmon, and mackerel) is especially recommended because it provides high concentrations of vitamins A and D, much needed during periods of growth. Squid, cuttlefish, and mussels are also high in RD.
Proteins
Are vital for building strong muscles and also for proper brain function. If you do not eat enough protein, your intellectual ability will be diminished. Do not forget to eat a good breakfast so that you can perform your best in class.
Animal Protein
Meat, poultry, fish, eggs, and dairy products.
Vegetable Protein
Soya, artichoke, asparagus, cauliflower, broccoli..., if we take vegetables and cereals together in the same meal, the combination provides a protein as good as the egg or any other food of animal origin.
Fats
Fats are required to perform very important functions. But their intake should be moderate. You should limit your intake of fast food and processed food, industrial baked foods, and sausages and cured meats.
Carbohydrates
Carbohydrates are our body's fuel. Since they are slowly absorbed, consuming them before doing sports is ideal. For the same reason, it is not advisable to eat them at dinner time, since it is harder to burn them while you sleep. Carbohydrates should make up 50% of your diet.
These are divided into two carbohydrate types:
Complex Carbohydrates
- Generally starchy foods such as bread, pasta, rice, and potatoes.
Simple Carbohydrates
- The sweet sugary foods.
Vitamins do not produce energy directly in our body, therefore, they do not make us fat. All vitamins are required to grow properly.
Most Important Vitamin Roles
- Bone and tooth formation. - Maintain healthy skin and hair. - Protection of the respiratory, digestive, and urinary systems