Tips on Optimal Health for Teens
Optimal health for teens starts with three regular habits: good diet, regular exercise, and good sleep. Teens don't always make the healthiest choices when it comes to diet. They are always on the go! Computer games, social media are often prioritized over exercise. Sleep is often neglected.
Teenagers need a lot of energy from calories in the food they eat. Teenagers need a lot of calories per day. These calories must come from healthy foods. Too often, teenagers tend to eat fast food, junk food with lots of added sugar. Add to that useless energy drinks. What is needed instead is a lot of fruit and vegetables, whole grains, protein and low-fat dairy products. Here, dietary supplements together with more knowledge about the importance of vitamins and minerals play a very important role.
This is the time when young people grow a lot, where so-called growing pains are not uncommon. Calcium is important for building and maintaining strong bones and teeth. Teenagers need 1,300 milligrams of calcium each day. Stock the fridge with individual cartons of low-fat milk, cheese slices and yogurt in portion packs for on-the-go snacks. Add dairy products to smoothies, granolas or as a dessert served with fresh summer berries. The probiotics in yogurt are also good for gut health, and like other low-fat dairy products, it's a healthy source of protein.
Teens with dairy intolerance can turn to soy products, including calcium-fortified soy milk, soy yogurt, and tofu. Vegetables are also a source of calcium. Add dark leafy greens to salads or stir-fries along with broccoli.
Vitamin D increases the absorption of calcium . Teenagers aged 15-19 need 15 micrograms of vitamin D per day. Natural sources of vitamin D include eggs, tuna, salmon and sardines. It is also included in fortified breakfast cereals, milk and orange juice. These foods make a hearty breakfast to start each morning with. Hard-boiled chilled eggs are a quick snack. Try fish for dinner - a little more often!
Iron is important for healthy red blood cells. Oxygen travels through these cells to give us energy. Fatigue can be a sign of iron deficiency. It is especially important for teenage girls, as iron is depleted through menstruation. This can lead to anemia. Iron is abundant in chicken, turkey, halibut, tuna and beef. Legumes are an excellent source of iron. Cooked lentils provide 6.6 milligrams of iron per cup, red or white kidney beans 4.4-6.6 milligrams, and chickpeas 4.6-5.2 milligrams. Grilled black bean burgers on the grill sound delicious! See our delicious recipe below. Invite your teens into the kitchen for a family cooking session!
Vegetables that are rich in iron include leafy greens such as spinach, kale and Swiss chard. Iron is absorbed together with vitamin C. Try mixing a green salad with some red summer strawberries that spread vitamin C. Add a few slices of sweet yellow bell pepper just in case!
Vitamin C is also important for collagen production and for the development of ligaments and tissues that support the bones. While 65 milligrams of vitamin C is the daily requirement for teenage girls, boys need 75 milligrams. Other rich sources include citrus fruits and kiwi.
Create the right conditions for your teenagers and give them the vitamins and minerals they need. Two top products from Aarja Health are Calcium D3 + K2 with wild Nordic blueberries and Vitamin C 500 with zinc and chaga.
Regular exercise must be a part of every teenager's life. Many teenagers are active in team sports or dance classes during the school year, but less active during the school holidays. Include exercise within the whole family during, for example, the summer holidays. This is the time of year when you can enjoy the beautiful weather and the longer days. Take excursions together. Explore the countryside on your bikes. Teenagers should aim for 60 minutes of exercise each day.
Sleep is another important part of teenage health. Most teenagers need an average of 9-9.5 hours of sleep each night. Create some rules to turn off, put down the cell phone.
Healthy habits formed during adolescence help promote healthy habits as an adult.
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