Dietary Guidelines For Teenagers
The diet for teenagers Should never be fat-tree. thinking it would make them obese. However, consumption of the right kind of fat matters. The brain is a very fatty organ, therefore moderate quantities of seeds. nuts, ghee and healthy oils like olive, groundnut, coconut, rice bran, sesame, etc. are highly essential. These foods also help in the development of cognitive skills are some useful and key dietary guidelines for your teenager.
Nuts and seeds
Flax seeds, sunflower, pumpkin, walnuts. sesame seeds etc. are rich in omega 3 fatty acids like alpha-linolenic acid and DHA They can easily pass the blood-brain barrier and promote neurogenesis. Good fats also slash the risk of developing diseases like Alzheimer’s and Parkinson’s Moreover, some essential vitamins required by the body are absorbed only by fat. therefore it is very important to consume healthy fats.
Complex Carbohydrates
Foods like grains, fruits, sweet potato, and beans serve as a first source of fuel to the brain in the form of glucose, It is seen that students who miss breakfast have trouble concentrating in academics. appear irritated. experience brain tog and have low energy levels.
Iron
Deficiency of iron can affect the attention span, capability to learn new skills and can also make students feel tired and irritable. Iron is also a critical pan Of the haem- containing flavoprotein enzymes in the mitochondria that are responsible for the production of neurotransmitters like dopamine. Green leafy v*ables, spices like cumin. wheatgrass. and moringa are good sources.
Zinc
This mineral is known to affect communication between nerves and brain cells. Zinc deficiency can lead to difficulties in problem solving and cognitive impairment. Almonds, garlic, pumpkin seeds, seeds, and organic eggs are good sources.
B-Vitamins
Vitamins B12 and B9 are the ones responsible for DNA synthesis and metabolism of amino acids and essential fatty acids. B12 takes part in myelination of axons that is important for impulse conduction between two nerve cells and to prevent nerve degeneration. Most non-vegetarian foods are good sources of these vitamins.
Choline
This element too has similar roles in brain development as folate Eggs. fatty fishes, avocado, spinach, and probi0tjcs are vital sources.
Iodine Deficiency:
It can surprisingly be the main cause of brain damage in children as it is known to affect psychomotor skills and the intellect. This is especially vital for whose mothers had severe iodine deficiency while pregnant or who live in hilly regions. Iodine scarcity in kids can lead to stunted growth of the body along With low IQ and mental retardation. Natural sources of iodine include tomatoes, spinach, seaweed, and potatoes.