Nutritional demands of a teenager

As children transcend into their teenage years, emphasis on nutrition can decline - just when awareness should be increased. Growth and development are rapid during teenage years, and the demand for most nutrients is relatively high. Teens will in fact go through the most intense physical and mental developmental changes of their lifetime. National statistics show us that many teens do not meet the required levels of nutrients in their daily diets and it can be a challenge to get teens to eat well rounded meals.

Changes
Changes in mood can occur, especially with the start of menstruation for girls. Essential nutrients such as vitamin B6 and zinc are necessary for hormone production, mood balance and skin health (such as acne, pimples). The adolescent skeleton goes through the most rapid change of any other life stage; resulting in an increased demand for the bone nutrients calcium, phosphorus, magnesium and vitamin D. Official calcium requirements increase from childhood into teenage years and then levels decrease again from age 19. Teen’s meals should include plenty of mineral-containing foods such as meat, seafood, beans, legumes, nuts, seeds and dark green vegetables and protein (meat, fish, eggs, nuts, seeds) feeds the bones too.

Getting outdoors
Research conducted by the British Nutrition society found that British teenagers are largely inactive, spending more time indoors. They are a risk category for vitamin D deficiency. Only 10 % of our requirement comes via food. We must therefore focus on sun exposure and supplementation for teens in the UK all year around.

Cognitive function
Iodine requirements increase from age 11 onwards. Iodine is needed for the normal growth in teenagers, normal production of thyroid hormones and thyroid function, cognitive function and energy. Encourage teens to eat seafood, seaweed like chlorella or spirulina in a green or fruit smoothie and take a multi vitamin and mineral that contains iodine.

Menstruation
Iron requirements increase during adolescence to help with growth and muscle development. After menstruation begins, girls need more iron than boys to replace menstrual blood losses. Iron also contributes to normal cognitive development of teenagers, healthy energy and healthy immunity. Iron found is meat is ideal but you can also find iron in beans and legumes, nuts, seeds and vegetables. Teens experiencing lethargy should have their iron and ferritin levels (stored iron) checked with their GP.

Growth
During adolescence there is an increased need for the following nutrients for specific areas of the body: muscles requires extra protein, zinc and iron. Hemoglobin (blood oxygen) requires: iron, folate, b12, copper. Energy production requires: All of the B vitamins. Therefore teens require well-rounded meals so that all these nutrients (and more) are being consumed daily. A multivitamin can also help support growth (Our Food-Grown Daily MultiNutrient for teens was formulated with this in mind). Teenagers will experience periods of rapid growth (in comparison to childhood) that may be accompanied by a profound increase in appetite. If energy needs are not met, the growth spurt may be compromised. It’s an adolescent’s last great chance to develop a body that will serve serve them for the rest of their adult life! before they are an adult. Boys have an increase in muscle and girls have an increase in fatty tissue as their natural ‘female’ shape forms.

Diet
As teenager’s body’s and minds change, so does their behaviour and preferences. National statistics also show us that many teens do not meet the required levels of nutrients in their daily diets and it can be a challenge to get teens to eat well-rounded meals. Teens may become fussier about certain foods and sometimes prefer more ‘commercial’ junk foods. They also begin to feel pressured to fit in with peers with a preference for socially acceptable foods.