Must-Include Nutrients For Girls During Their Puberty

It is important to consume nutritious foods during the time girls hit their puberty for their overall health and well-being. Read to know about the must-include nutrients during puberty.

By Sravia Sivaram

Thursday, August 31, 2017, 14:39

Puberty is a time of rapid growth for kids and they require a lot of fuel to keep them going. It is a sign of the beginning of adulthood.

Puberty is accompanied by a large increase in the production of hormones. During puberty, kids gain about 50% of what their adult weight is going to be.

Their needs will definitely be increased than when they were a younger child. Puberty is also the time when kids must make sure that they do not eat foods that are fatty or MSG loaded. The nutritional requirements during puberty are actually diverse.

This is also the time when girls feel extremely tired due to a whole set of differences that they experience in their body. Hence, it is important that they consume the right kind of nutrients and foods that contain these in a high amount.

With the National Nutrition Week, round the corner, we have listed some of the best foods to eat during puberty. Read further to know about the best nutrients to consume during puberty.

1. Iron:

Iron is very important during this time. Girls who begin to go through menstruation are more susceptible to anaemia or iron deficiency.

Hence, lean meats must be a part of their diet. Beans, spinach and eggs are really good sources of iron. This is one of the important nutrients to be included during puberty.

2. Protein:

Children going through puberty must definitely consume protein-rich foods. Protein helps in the growth of bones, organ, tissue as well as other parts of the body. Protein can be found in eggs, salmon patties and tuna sandwiches. These are some of the best known foods to eat during puberty.

3. Calcium:

Any kind of decrease in calcium intake can affect their bones and muscles after they attain their puberty. Most adolescents who have hit their puberty need about 1200 mg of calcium a day. We recommend that it must be from a low-fat dairy source, cheese or yogurt.

4. Folate:

This source of B vitamins also known as folic acid is very essential for girls who have reached their puberty. You can go for sources like spinach or other leafy greens.

5. Zinc:

Including zinc in a teens' diet will help build and repair the DNA that helps kids grow. Zinc can be found in fortified cereals, poultry, lean meat and other foods. Girls who have attained their puberty need about nine milligrams of zinc.

Additional Point - Water:

Teens need to limit their consumption of unhealthy beverages and opt for water. While there is no magic number for how much water, a child must drink in a day, he/she needs to make sure to drink water after every meal or after sports activities.