Good nutrition is critical during the teen years to support growth and development. Getting enough vitamins and minerals will help you stay alert during school and perform well in sports and other activities. In addition, the eating habits begun during this time will set the stage for good health during adulthood.
Calcium
Children's Hospital Boston states that only 12 percent of young women are receiving sufficient calcium. This mineral is important during adolescence to support rapid bone growth. In addition, the bone mass stored during the teen years is used throughout adulthood. Calcium deficiency may lead to weak and fragile bones, a condition known as osteoporosis. Teens need 1,300 milligrams of calcium per day and you can meet this requirement by eating 4 servings of milk or dairy foods each day.
Iron
Teens require iron to support rapid growth and build muscle. Teenage girls need additional iron to replace blood lost through menstruation. Between age 9 and 13, teens should consume 8 milligrams of iron per day. Teen boys age 14 to 18 need 11 milligrams per day while teen girls ages 14 to 18 should receive 15 milligrams per day. Meat, poultry and fish are rich sources of dietary iron, as are soybeans, lentils and beans.
Vitamin D
VItamin D is an essential, fat-soluble vitamin that helps build strong bones by assisting the body in absorbing calcium. It is also critical for immune system function, nerve and muscle function and the reduction of inflammation. A vitamin D deficiency may result in osteomalacia, a disease of soft bones, and also increase the risk of osteoporosis. A study by Children's Hospital Boston found that one in five teenage boys and one in four teenage girls lack sufficient vitamin D. You can obtain vitamin D from fortified milk, juice and cereal, and from fatty fish.
Omega-3 Fatty Acids
Omega-3 fatty acids are long-chain, polyunsaturated fatty acids that play a role in development and cardiac health, reduction of inflammation and proper function of the brain and central nervous system. Many Americans do not get enough omega-3s from diet alone. Foods rich in omega-3 fatty acids include cold-water fish as well as flaxseed and soybean. Supplements can be helpful, but talk to your doctor to find out if they are right for you.
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