Some of the human body's most rapid growth and development occurs in the teenage years. Teens are often kept quite busy with school, jobs and extracurricular activities, so parents should be sure to provide on-the-go nutrition to help fuel this rapid growth. If you have any questions about your teenager's nutrition, consult your doctor to discuss multivitamins and ways to improve your teen's diet.
Calcium
Many teenagers do not receive the recommended amount of calcium in their diets. For example, the National Diet and Nutrition Survey of Young People Aged 4-18, taken in the United Kingdom, revealed that 25 percent of teenagers have low calcium intake. In the United States, fewer than 1 out of 10 girls or 1 out of 4 boys obtains adequate amounts of calcium, according to the National Institutes of Health. Calcium is especially important during the teenage years, due to the rapid bone growth that occurs at this time. Milk and dairy products, fortified orange juice, soy products and fortified breads and cereals are good calcium sources.
Iron
Iron deficiency can lead to iron deficiency anemia, which is especially common among teenagers, according to KidsHealth.com. When iron levels drop, the body cannot produce enough hemoglobin, which helps distribute oxygen throughout the body's cells. This causes fatigue, muscles weakness, pale skin and quick pulse. Teenage girls are at a higher risk for iron deficiency due to the blood loss that occurs during menstruation. Vegetarian teens are also at higher risk, since animal foods are some of the best sources of iron.
Vitamin D
Like calcium, vitamin D plays an important role in bone growth and development. Vitamin D deficiency is especially common in infants and teenagers, due to the rapid bone growth that occurs during these years. Lack of vitamin D causes rickets, a condition that is characterized by soft, weak bones. A study released in 2008 by researchers in the Department of Public Health at Weill Cornell Medical College found that one out of seven teenagers in America is vitamin D deficient. Good sources of vitamin D include fortified milk, cod liver oil, tuna, salmon, eggs and fortified cereals.
B Vitamins
The eight B vitamins all play an important role in energy production and red blood cell formation. Low levels of B vitamins can contribute to depression, fatigue, respiratory infections and eczema. Although iron deficiency is the most common cause of anemia in teenagers, vitamin B-12 deficiency can also cause its own variety of anemia. According to BBC Health, vegetarian and vegan teenagers are at higher risk for B vitamin deficiency, particularly if they do not consume dairy products every day.
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