Adolescence is a fundamental stage in a person’s life, both physically and emotionally. It is the time of growth and construction of personality, so nutrition is key for everything to happen correctly Collagène Marin livraison Abidjan. Today we give you some tips to choose the best vitamin supplement for teenagers.
What does a teenager need to eat?
Understanding the nutritional needs of adolescents leads to establishing a total consumption of 2,200 calories for girls between 11 and 24 years old. Your diet should include 9 servings of bread, cereals, rice, pasta; 4 or 5 servings of milk, yogurt or cheese; 4 servings of vegetables; 3 servings of fruit; and a total of 6 ounces of meat, chicken, fish, beans, eggs, and nuts per day.
Boys between 11 and 14 years old should have a total intake of two thousand five hundred calories, rising to 3,000 when they are between 15 and 18 years old. Calories should drop to 2,900 when they are between 19 and 24 years old. All age groups should consume 11 servings of bread, cereal, rice or pasta; 5 servings of vegetables; 4 servings of fruit and a total of 200 grams of meat, chicken, fish, beans, eggs and nuts per day.
Boys from 11 to 18 years old should eat 4 or 5 servings of milk, yogurt and cheese, while those from 19 to 24 years old should lower this dose to two or three servings. Boys from 11 to 14 years old should consume 83 grams of total fat, a figure that rises to 100 grams in adolescents from 15 to 18 years old. The total added sugar should not exceed 18 teaspoons.
Healthy diet and vitamin supplements
With their nutritional needs increasing, this is the stage where children can develop poor eating habits and give in to peer pressure. The ability for teenagers to eat a healthy diet is rare, particularly when they eat at school or at friends’ houses.
A vitamin complex is of vital importance during this period. Their bodies change and so do their needs for vitamins and minerals. These are physical and biochemical changes, so they need nutrients to help these changes occur.
Folic acid and vitamin B12 help tissue synthesis, and vitamins B6 and D must be important amounts for tissue and skeletal growth. The need for vitamins B1, B2 and B3 also increases as the demand for calories increases. Vitamins A, C, E help the structure and function of newly formed cells. The presence of calcium, zinc and magnesium is necessary during the years of growth, to increase bone density.
Have you bought your teenage children a vitamin supplement ? Which? Remember that you should always consult a doctor before making any changes to your diet.