Final answer:
Adolescents often lack key nutrients such as calcium, iron, and vitamin D, which are essential for bone health, oxygen transport, and various metabolic functions. Sources include dairy, green vegetables, meats, and fortified foods. It is critical to maintain a diet rich in a variety of foods to prevent deficiencies and support overall health.
Step-by-step explanation:
Key Nutrients for Adolescents
Many adolescents fall short on several key nutrients that are essential for growth and development, especially during the crucial years when their bodies are still maturing. One of the most important nutrients for this age group is calcium, which is crucial for developing a healthy skeletal system.
Good sources of calcium include dairy products like milk, cheese, and yogurt, as well as green leafy vegetables. Another vital nutrient is iron, especially for females during menstruation; it can be found in meats, beans, and fortified cereals. Vitamin C helps with the utilization of iron.
Getting enough vitamin D is also essential for teenagers as it aids in calcium absorption and promotes bone health, with sources including sunlight exposure, fatty fish, and fortified foods.
Micronutrients, including vitamins and minerals, play vital roles in metabolism and overall health. Adolescents, particularly those who are very athletic and perspire more, may require additional sodium, potassium, and magnesium.
While males may need more vitamins C and K, and certain B vitamins like thiamine, riboflavin, and niacin, females often require extra iron to compensate for losses due to menstruation.
To ensure an adequate intake of these nutrients, it's recommended that adolescents focus on a balanced diet encompassing the five basic food groups rather than relying heavily on supplements. This approach helps to facilitate the intake of a wide variety of nutrients needed for proper growth and health maintenance.
However, many teenagers consume excessive amounts of food or opt for the wrong types of foods, such as fast foods, which are often low in essential nutrients like calcium and vitamin A.
This can lead to weight gain and potential nutritional deficiencies. Fresh foods, particularly fruits and vegetables, are important as they provide fiber, phytochemicals, and a host of vitamins and minerals crucial for health.