Nutritional Deficits In Teens

Proper nutrition is essential to support teenage growth. Unfortunately, many teens in the U.S. and across the world face nutritional deficits that can affect their development and health. With diets high in added sugar, saturated fat and sodium, many teenagers leave little room for certain essential nutrients. Avoiding the common nutritional deficits by incorporating a well-balanced diet will help teenagers stay healthy.

Fiber

On average, Americans consume less than 50 percent of the recommended daily fiber intake. Teenagers are of special concern because their diets tend to be high in processed foods and low in foods containing fiber, such as whole grains, fruits and vegetables. Fiber is important for bowel health and may decrease the risks for type 2 diabetes and heart disease. The U.S. Dietary Guidelines for Americans 2010 recommends approximately 25 g per day of dietary fiber for female adolescents and 38 g per day for males. Good sources of fiber include whole-grain products, fruits, vegetables, beans and legumes.

Vitamins

The most common vitamin deficiencies in American teenagers are folic acid and vitamins A, D and E. These vitamins are important for vision, physical growth and reproductive health in adolescents. Good food sources of folic acid include fortified breakfast cereals and grains, green leafy vegetables, eggs, beans and lentils. Dark green or orange vegetables, tomatoes, eggs, milk and fortified grain products are good sources of vitamin A. The main sources of vitamin D are eggs, milk and other dairy products. Teens can meet their vitamin E requirements by consuming vegetable oils, nuts and seeds.

Minerals

Calcium, iron and zinc are the most common mineral deficiencies in American teenagers. These minerals are essential for growth, bone development and sexual maturation. Adequate iron intake is especially important for adolescent females due to their higher risk for iron-deficiency anemia. As with vitamin D, the best sources of calcium are milk and dairy products. Iron sources include lean meats, poultry, spinach, beans and fortified grain products. Good sources of zinc are shellfish, yogurt, lean meats, poultry, nuts and beans.

Vegetarians

There are special nutritional concerns for adolescents who are vegetarian or vegan. Because many of the best food sources for essential vitamins and minerals are animal-based, teens who eat animal-restricted diets are at increased risk for deficiencies in protein, iron, zinc, calcium and vitamins D, B6 and B12. Although vegetarians can consume eggs and low-fat dairy products to meet protein and nutrient requirements, vegans, who eat no animal products, must work harder. Meals and snacks for vegans should include substantial amounts of whole grains, nuts, seeds, legumes and healthy fats in addition to fruits and vegetables. Often, vegans must take vitamin B12 supplements to prevent deficiency.