NUTRITION DURING ADOLESCENCE
Adolescence is a phase wherein a woman grows to its optimal potential with aspects to physical, biochemical and emotional development to its maximum. Also, there are a lot of hormonal changes during this period.
Focus on these key nutrients:
1. Protein: This is required for growth and repair, also for the formation of new Rbc, most of the hormones are made up of proteins. Keratin is a protein and is the structural material which makes up hair and nails.
Protein rich foods: sprouts, curd, chicken, chia seeds, quinoa, paneer, pulses etc.
2. Calcium: This is required for Bone Growth and development and to improve the bone density
Calcium-rich foods: milk, buttermilk, Ragi, sesame seeds.
3. Iron: As a girl attains her puberty she starts with a monthly menses and hence iron plays a crucial role also. It is required for maintaining normal cognitive functions, helps in supplying oxygen to all the body cells in order to function properly.
Iron Rich foods: green leafy vegetables, dates, country chicken, beetroot, wheatgrass.
4. Folic acid and B12: This are essential for DNA and RNA synthesis and needed in higher amounts when tissue synthesis is occurring rapidly
Folic rich foods: spinach, beets, orange, lentils, peas.
B12 rich foods: milk, eggs, chicken, curd.
Focus on these key nutrients:
1. Protein: This is required for growth and repair, also for the formation of new Rbc, most of the hormones are made up of proteins. Keratin is a protein and is the structural material which makes up hair and nails.
Protein rich foods: sprouts, curd, chicken, chia seeds, quinoa, paneer, pulses etc.
2. Calcium: This is required for Bone Growth and development and to improve the bone density
Calcium-rich foods: milk, buttermilk, Ragi, sesame seeds.
3. Iron: As a girl attains her puberty she starts with a monthly menses and hence iron plays a crucial role also. It is required for maintaining normal cognitive functions, helps in supplying oxygen to all the body cells in order to function properly.
Iron Rich foods: green leafy vegetables, dates, country chicken, beetroot, wheatgrass.
4. Folic acid and B12: This are essential for DNA and RNA synthesis and needed in higher amounts when tissue synthesis is occurring rapidly
Folic rich foods: spinach, beets, orange, lentils, peas.
B12 rich foods: milk, eggs, chicken, curd.
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