Adolescence is a period of vigorous growth and development, with nutritional requirements far exceeding those of adults, making nutrition a critical issue. The functions of nutrients include building the body, repairing tissues, supplying energy, replenishing consumption, and regulating physiological functions. Attention should be paid to supplementing the following nutrients during adolescence:
Protein Protein is the foundation of growth and development, as the massive proliferation of body cells primarily relies on it. Children and adolescents in their growth period require approximately 100 grams of protein per day, with boys needing slightly more than girls. The body's protein is mainly supplied by food. Foods such as eggs, milk, lean meat, fish, soybeans, and corn are rich in protein. Consuming a variety of these foods allows their respective proteins to complement each other, ensuring full utilization.
Energy The energy required during adolescence is 25% to 50% more than that of adults. This is because adolescents are more active, have higher basic energy needs, and require additional nutrients for growth and development. Energy is primarily sourced from carbohydrates, which are provided by various foods. Therefore, adolescents must ensure an adequate intake of staple foods.
Vitamins Vitamins are indispensable during the human growth and development process. They not only help prevent certain diseases but also enhance the body's immunity. Most of the vitamins the body needs are derived from vegetables and fruits. Celery and legumes are rich in B vitamins; hawthorn, fresh dates, tomatoes, and green leafy vegetables are rich in vitamin C and should be adequately supplied.
Minerals Minerals are essential nutrients for the body's physiological activities. Adolescents, in particular, have a greater need for them during their growth and development. Calcium and phosphorus are involved in the formation of bones and nerve cells. Inadequate calcium intake or an improper calcium-to-phosphorus ratio will inevitably lead to incomplete bone development. Additionally, adolescents' need for iron is higher than that of adults. Iron is a vital component of hemoglobin; an iron-deficient diet can lead to iron-deficiency anemia. Adolescent girls, for instance, lose 50 to 100 milliliters of blood during each menstrual period and need to supplement at least 15 to 30 milligrams of iron. Animal liver, egg yolks, and black fungus are rich in iron.
Trace Elements Although trace elements are present in the body in very small amounts, they play an extremely important role in the growth and development of adolescents. Zinc is particularly important; China's recommended daily dietary intake of zinc is 15 milligrams. Foods rich in zinc include animal liver and seafood.
Water Adolescents are lively and active, requiring more water than adults. A daily intake of 2500 milliliters is necessary to meet the body's metabolic needs. Insufficient water intake can affect metabolism and the excretion of harmful substances and waste from the body. If physical activity is high and there is excessive sweating, water intake should be increased. The water intake mentioned here refers not just to the amount of water drunk, but to the total of water consumed plus the amount that can be converted from food.