Essential nutrients for teens



ADVERTISEMENT

Carbohydrate. Carbohydrates are our main fuel source for all functions, especially our brain and muscles, which will not function properly without it. At least 50 per cent of your …

Carbohydrate. Carbohydrates are our main fuel source for all functions, especially our brain and muscles, which will not function properly without it. At least 50 per cent of your total daily calories should come from carbohydrates. They are derivable from whole grains, vegetables, fruits, and low-fat dairy foods. Limit the consumption of processed sugars, sodas, candy and pastries.

Proteins. Protein is the building block for all cellular structures. It provides some calories, but its main jobs include the building, repair, and maintenance of our skin, muscles, organs, blood, and bones. Growth and development during the teen years make this a vital nutrient. Since it is not an efficient fuel source we should only be getting about 15 per cent of our daily calories from protein sources. Animal sources of protein are more available for our body than plant sources. Animal sources include beef, poultry, fish, eggs and dairy products. Plant sources include beans, nuts and soy-based products.

Iron. Iron is a very important nutrient for all teens; however, girls and guys need it for different reasons. During adolescence, males have larger growth spurts and gains of muscle mass. Adequate iron is needed to help support growth in blood volume that accompanies this muscle growth. Females need some extra iron to replace blood losses during menstrual cycles. There is a need for about 15mg of iron each day. In food, we can get iron from vegetables like spinach, red meat, fortified grains and cereals, and from dried fruits like raisins.

Calcium. Calcium is a major mineral that is needed for growth and development of our bones and teeth. Because you experience nearly half of all your skeletal growth during your teen years, this makes it a very essential time for calcium consumption. Calcium is provided naturally by dairy products and some vegetables, and it could come as “fortified” in some products like cereals and soy milk. Try to get at least 1,200 to 1,500mg per day for keeping your body healthy.

ADVERTISEMENT

Want Latest Controversial News? Download the Linjust app for Android Phones.

Do you suspect your loved one is cheating on you ? Find out with this amazing app.Records all calls, text messages, surroundings of the phone even when not on a call and more.

Looking For a Well-Paid Job? Start working as a Movie Extra & Earn up to $300/day

YOUR AMERICAN DREAM IS IN YOUR HANDS. 50,000 People and their families wins the GREEN CARD lottery every year.2017 REGISTRATION HAS STARTED! CLICK HERE to Submit your green card application today!

Study in USA with an official American Green Card. CLICK HERE

Enjoy sex again, save your marriage, all thanks to Gods gift! [United states only]


Like it? Share with your friends!

Leave a Reply

Be the First to Comment!

avatar
wpDiscuz

log in

reset password

Back to
log in