Teenagers need proper nutrition to sustain them during puberty and growth spurts. Nutrition for teenagers is easily neglected because of peer pressure and active lifestyles, often resulting in unhealthy weights and poor immune systems. Also, since most teenagers now choose their own food, they may not be getting enough nutrients from regular meals.
A balanced diet is the easiest way of providing proper nutrition for teenagers, but since their intake cannot be closely monitored, many find dietary supplements more convenient. Supplements help us meet the recommended dietary allowance (RDA) of specific nutrients without relying entirely on food sources.
However, it is important to know your teenager's specific needs to make sure you get the right supplements. The following are some of the substances essential in maintaining nutrition for teenagers.
Proteins, fats, and carbohydrates
These belong to a class of nutrients called macronutrients, which are responsible for body metabolism. They provide the energy that keeps all other body processes running. Teenagers need them in large amounts because their bodies work overtime to cope up with physical, mental, and hormonal changes. Common food sources are meat, poultry, legumes, and bread and wheat products. Protein supplements are ideal for teenagers who are physically active, such as athletes.
Vitamins and minerals
Vitamins and minerals, on the other hand, are considered micronutrients. This means they control specific functions such as vision, bone growth, and immune protection. They are needed in smaller amounts, but deficiencies are still common because many foods lose their vitamin content during processing.
Different vitamins perform specific functions - vitamin A improves vision; vitamin B9 (folic acid) promotes growth; vitamins C and E help fight disease; and vitamin D strengthens the bones. Iron is also important in nutrition for teenagers because it regulates hemoglobin and prevents anemia, a common problem in teenage girls.
Antioxidants
Antioxidants are substances that destroy free radicals in the body. Free radicals are unstable particles that damage the cells by oxidizing them. This weakens the immune system and makes us prone to disease, including many forms of cancer. Many vitamins and minerals have antioxidant properties, but vitamin C is the strongest.
IMPORTANT: Some dietary supplements contain additives such as sugar, silica, gluten, and starch. These may not only hinder the effects of the nutrient, but may even be harmful to health. To ensure proper nutrition for teenagers, choose only supplements that are GMP-compliant and make sure they do not contain artificial colors and flavors.
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