Average Weight For A 13 Year Old Boy 5 1 Teenagers – Vitamin and Mineral Requirements

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Teenagers – Vitamin and Mineral Requirements

Young people need plenty of vitamins and minerals during their growth efforts. In girls this usually happens around 10-11 years old, while in boys it happens later, around 12-13 years old. At this time, the need for nutrition and energy is greater than at any other stage of life, except during pregnancy and breastfeeding.

When a young person goes through physical and biochemical changes, the need for certain vitamins increases. The following vitamins play an important role:

  • Folic acid and vitamin B12 are needed because tissue synthesis happens quickly.
  • As calorie intake increases, the need for vitamin B1 (thiamine), vitamin B2 (riboflavin) and vitamin B3 (niacin) also increases.
  • Vitamin B6 and D are needed in larger amounts for tissue growth and bone growth.
  • The complete structure and function of newly formed cells is based on the presence of vitamins A, C and E.
  • Calcium, magnesium and zinc are constantly needed to allow bones to increase in density.

Deficient diets occur throughout adolescence more than at any other stage of development. The following have been observed regarding the nutrient intake of teenagers.

  • Calcium, zinc and iron are often less than the required amounts.
  • Vitamin A and C have also been found to be low.
  • Phosphorus intake can be high due to the amount of soft drinks consumed and this can adversely affect the body’s calcium balance.
  • Foods with a lot of sugar and refined carbohydrates can be consumed too much.
  • In general, young people who skip meals, eat smaller amounts of food, and eat less healthy snacks (such as fruit or yogurt) have the least adequate diets.

Supplements for young people

Adolescence is a time of increased need for vitamins and minerals, and it is also a time when young people are prone to poor eating habits. It is recommended that, in addition to fatigue and a healthy diet, teenagers take a good multivitamin and mineral supplement. The supplement must contain at least the following:

Content per tablet

  • Vitamin A 500 – 1200I Us
  • Vitamin B1 (thiamine) 2 – 10 mg
  • Vitamin B2 (riboflavin) 2-10 mg
  • Vitamin B6 (pyridoxine) 2-15 mg
  • Vitamin B12 (cobalamin) 10-25 mcg
  • Vitamin C 25-150 mg
  • Vitamin E d-Alpha 10-50 IU
  • Biotin 20-50 mcg
  • Calcium pantothenate (B5) 30 – 60 mg
  • Choline 5-15 mg
  • Bioflavonoids 5-25 mg
  • Folic acid 50-100 mcg
  • Nicotinic acid 5-10 mg
  • Nicotinamide 10-20 mg
  • Beta-carotene 2-5 mg
  • Iodine (from algae) 10-25 mcg
  • Calcium (element) 50 – 150 mg
  • Chromium 20-30 mcg
  • Iron (element) 2 – 3 mg
  • Magnesium (element) 20 – 60 mg
  • Selenium (element) 10-25 mcg
  • Zinc (element) 2 – 4 mg

What you can do to help

Young people are increasingly independent and make many food decisions themselves. Young people eat more meals elsewhere than younger children. They are also strongly influenced by their peers.

Meal convenience is important to many young people, and they may overeat the wrong types of food (such as soft drinks, fast food and processed foods).

In addition, a common concern of many young people is losing weight. Girls may feel peer pressure to be thin and restrict what they eat. Both boys and girls may diet to “lose weight” and “look good” for a particular sporting or social event. So we must try to promote a healthy weight, make healthy food choices, and participate in physical activity every day.

Here are some tips to help young people develop healthy eating habits:

  • Organize the teenagers to find out about nutrition themselves.
  • Encourage and support their interest in health, cooking or nutrition.
  • If possible, take their suggestions for home-cooked meals.
  • Try foods outside of your own culture.
  • Keep several nutritious snacks readily available. Sometimes teenagers eat what’s convenient.
  • If there are foods you don’t want your teen to eat, avoid bringing them home.
  • Avoid buying high-calorie desserts or snacks, such as snack chips, regular sodas, or regular ice cream.
  • Give your teenager a good role model for healthy eating and living.
  • Discuss the following healthy eating recommendations with your teen to ensure a healthy eating plan:
  • Eat three meals a day with healthy snacks.
  • Eat plenty of fiber and limit the use of salt.
  • Drink plenty of fresh filtered water.
  • Try to avoid or at least limit your consumption of caffeinated drinks and drinks high in sugar.
  • When cooking, try steaming, frying (without added fat or oil), or broiling instead of frying.
  • Try to avoid foods high in sugar and refined carbohydrates.
  • Eat? fresh fruit or vegetables as a snack.
  • Try to eat at least five servings of fresh fruits and vegetables a day.
  • Eat more chicken and fish than red meat.

Adolescence is a time of rapid growth and development. It is also a time when eating habits and customs are often not as good as they could be. This puts teenagers at risk for one of the many nutrition-related health problems. Providing vitamin and mineral supplements is one measure that can be taken to ensure that young people get the nutrition their bodies need.

References

Bland, J. 1996, Contemporary Nutrition. J & B Associates.

Davies, S. and A. Stewart., 1997, Nutritional Medicine. Pan.

Elliot, N. 2004, Green Peace. Practical parenting.

Holden, S., Hudson, K., Tilman, J. & D. Wolf, 2003, The Ultimate Guide to Health from Nature. Astrolog publication.

Pressman, A. and S. Buff, 2000, The Complete Idiot’s Guide to Vitamins and Minerals. (2nd Edition) Alpha Books.

Soothill, R. 1996, The Choice Guide to Vitamins and Minerals. A Choice Book publication.

Sullivan, K. 2002, Vitamins and minerals: a practical approach to healthy diet and safe dietary supplementation. HarperCollins.

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