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 Vitamins and minerals boost the immune system, support normal growth and development, and help cells and organs do their job. During adolescence, people undergo a variety of physical changes, including growth and puberty.
Eating right at this time is especially important because the body needs a variety of vitamins and minerals to grow, develop, and stay healthy.
Eating a wide variety of foods is the best way to get all the vitamins and minerals you need on a daily basis, as well as the right balance of carbohydrates, proteins, fats, and calories. Whole or unprocessed foods - such as fresh fruits and vegetables, whole grains, low-fat dairy products, lean meats, fish and poultry - are the best choices for providing nutrients.
The best sources of the minerals zinc and iron are meat, fish, poultry, dried beans, seeds, nuts, and leafy green vegetables such as kale. It is advisable to eat more brightly colored fruits. The brighter or deeper the color, the more nutrients and antioxidants the fruit will have. Green vegetables are rich in vitamins B, A, C, K and minerals.
Nuts and seeds are rich sources of protein and essential fats. Nuts and seeds, such as almonds, cashews, nuts macadamia, pine nuts, sunflower seeds, sesame seeds, pumpkin seeds, poppy seeds, and flax seeds contain B vitamins and other important minerals such as vitamin E, magnesium, potassium, copper, and iron. Brown rice, buckwheat, millet and corn are gluten-free and low on the glycemic index, so they keep blood sugar stable and reduce cravings for unhealthy foods.
The challenge for parents is to ensure that healthy yet tasty food is available when the need arises. The child should have a choice, such as good quality chocolate, dried fruits, unsalted nuts.
You should not prohibit products, the main thing is to encourage their moderation. If you instill a love for healthy, tasty food, then there will be more chances that the child will eat right in the future.
Many people are wondering whether it is necessary to take additional vitamin or mineral supplements. If your diet includes a variety of foods, including whole grains, fresh fruits and vegetables, dairy products, nuts, seeds, eggs, and meat, then the body is likely getting the vitamins and minerals it needs. But if there is a need to follow a diet or often have to skip meals, then you need to consult a doctor or nutritionist. These experts will help you create a meal plan that includes the nutrients your body needs.
Also, consultation with a specialist is necessary before taking vitamin or mineral supplements. One must beware of unproven claims about the benefits of taking more than the recommended amount of any vitamin or mineral.
A healthy teenager usually does not need supplements if he eats well.
Khudyakov D.
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