Teenagers are at risk for dietary deficiencies due lifestyle choices, such as skipping breakfast, consuming fast food and ingesting excessive amounts of sugar. The teen years are important for proper development. During this growth stage, a teenager's nutritive habits are formed, influencing future health status. Thus, incorporating proper nutrition is essential. Vitamin D, C, iron and calcium can enhance and aid in the growth and development of teenagers.
Vitamin D
Vitamin D is important for calcium absorption and bone growth. According to a 2004 study published in "Archives of Pediatric Adolescent Medicine," about 1/4 of the adolescents sampled were vitamin D deficient. Disparities among African-American adolescents were found, as well as among all adolescents during winter months. Dark-skinned individuals do not produce as much vitamin D as light-skinned individuals. When the temperature drops in winter months, adolescents wear layers of clothing to keep warm, preventing the skin from producing vitamin D via sunlight. Because sunlight is paramount in vitamin D production, adolescents may need to take supplements and change their diet to acquire adequate quantities of vitamin D. Teenagers should ingest 600 IU of vitamin D per day, as reported by the Office of Dietary Supplements. Fish oils, eggs, fish liver, tuna, mackerel and salmon are good dietary sources for vitamin D.
Vitamin C and Iron
Iron aids in the production of red blood cells, which carries oxygen throughout the body. A lack of iron may lead to iron-deficiency anemia or IDA. Consequences of IDA include rapid growth spurts, which stresses levels of other needed nutrients. If an adolescent is deficient in vitamin D, this could lead to iron deficiency as vitamin D aids in the absorption of iron. Female adolescents are at a heightened risk for iron deficiency due to loss of blood during menstruation and reduced nutritive consumption due to fad dieting. Adolescents can combat this deficiency by eating foods high in iron, such as red meat, chicken, fish or legumes. Increasing vitamin C consumption enhances the body's ability to absorb iron.
Calcium
The National Institutes of Health recommend teenage girls obtain at least 1,500 mg of calcium daily for building and maintaining healthy, strong bones during this crucial growth phase. However, on average teenage girls consume between 600 to 700 mg of calcium daily. Adequate calcium intake helps adolescents attain their genetic ability for optimal bone mass. Osteoporosis can be avoided by acquiring maximum bone mass in the adolescent years. Similar to iron, vitamin D aids in the absorption of calcium. Food rich in calcium include cheese, kale, milk, broccoli, cabbage, yogurt and salmon.
Balanced Diet
In addition to vitamin D, C, iron and calcium consumption, a balanced diet integrating the five food groups should be incorporated into a teenager's lifestyle. The five food groups recommended by the United States Department of Agriculture include protein, fruits, dairy, grains and vegetables. All of these aid in healthy growth and development. Maintaining a balanced diet rich in vitamin D, C, iron and calcium can contribute to healthy food choices for years to come.
References
- U.S. News Health; Do Teenagers Need Vitamins of Their Own?; Katherine Hobson; February 2009
- "Asian Pacific Journal of Clinical Nutrition"; Food Intake Patterns among Australian Adolescents; Gayle Savige, et al.; 2007
- "Archives of Pediatric Adolescent Medicine"; Prevalence of Vitamin D Deficiency among Healthy Adolescents; Catherine Gordon, et al.; June 2004
- Office of Dietary Supplements; Dietary Supplement Fact Sheet: Vitamin D
- KidsHealth; Iron-Deficiency Anemia
- "LEAD Action News"; Nutrition to Fight Lead Poisoning; Robert J. Taylor; June 2010
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