Must-Have Nutritional Needs For Girls During Puberty

With adolescence comes the puberty which is one of the most difficult phases in a person’s life. The rage of hormones and the physical changes can be quite confusing for the children who have just stepped into it. Especially for girls the changes are more drastic in nature. They are no more mommy's little girls instead they are now growing into women. The development of pubertal hair and breasts is already too much to handle. Then to top it all is the beginning of the menstrual periods. The blood loss initially is quite weakening for the child and in case proper nourishment is not provided can lead to severe weakness later in life. To avoid all this include best foods during puberty.

Puberty In Girls: What Should They Eat?

All mothers are worried about the health of their daughters but mostly they are unaware of the nutritional requirements of the body at the time. It is very less people who actually consult a nutritionist at the time and finds out about the required supplements. But it’s your child’s health that should be of concern here so we did a little research and made a list of most important nutrition supplements that are required by the body and should be compensated.

Iron
Blood loss most importantly equals to iron loss. Hence the best food for puberty includes foods rich iron, such as spinach or meat, to prevent anaemia.

Calcium
This is one of the main food requirements during puberty. Calcium is extremely important for bones so the next best food for puberty on the list is foods rich in calcium like milk, cheese.

Zinc
It is a very essential mineral in the body as it helps in the protein formation and gene expression and is available through foods like red meat or whole grains.

Proteins
It is an extremely important nutrient as it strengthens and promotes the muscle growth and the best food for puberty that contains proteins is eggs.

Carbohydrates
It is the body’s primary requirement as it is the major energy source. The list of best food for puberty would be incomplete without the carbohydrate rich foods like legumes and grains.

Fats
Essential fatty acids in the food, like milk, beef or cheese, are required for growth and development during puberty in girls.

Vitamin A
It strengthens the uterus in the pubertal years of the girls and thus an important food for puberty. The foods rich in vitamin A are tomatoes, green vegetables, carrots and milk.

Vitamin E
It is very important as it famous for its antioxidant properties aiding in the body mass development in the adolescence and can be gained through foods like breads, mayonnaise.

Vitamin C
It is responsible for synthesis of collagen and other connective tissues and thus, a very important dietary need for pubertal girls and found in oranges and lemons.

Folate
Folate is important for the synthesis process of protein, DNA and RNA thereby bringing it to the top of the list in best food for puberty, and can be consumed through foods like fruits and vegetable.

Fibre
Adequate fibre is required to maintain a healthy bowel function and avoid obesity which is a very big concern in girls at puberty. Fibre rich diet would contain foods like cereals, potatoes, corn etc.

Cholesterol
Healthy mean cholesterol is also an essential best food for puberty as it protects the heart and blood pressure puberty. Not all cholesterol is bad.