The International E-Magazine on Adolescent Health; Nutrition & your Circulatory & Respiratory Systems Volume ll | Page 3

Optimal
 Nutrition
 in
 Adolescents

In the world we are living in, a good nutrition is more important than ever. According to recent studies, at least 4 of
the 10 leading causes of death in the United States, which are cancer, diabetes, heart disease and stroke, are directly related
to the things people eat. That is why eating well is especially important in order to be healthy.
Essential nutrients are nutrients that the body cannot synthesize on its own, so consuming them must provide them.
There are six essential nutrients: carbohydrates, proteins, fats, vitamins, minerals and waters. Carbohydrates are the
essential energy source for the brain. They are found in fruits, breads and grains, sugars, and starchy vegetables. Teen boys
require 2,200 to 3,200 calories daily, while teenage girls need 1,800 to 2,400 calories daily. Proteins are the main
components of cells and they are responsible for the building and repair of body tissues. They are found in meat, dairy,
beans and eggs. Teenage boys need 52 grams of protein daily, while teen girls require 46 grams of protein daily. Fats are an
energy source for the body functions. They are found in fish, meat, dairy products, walnuts and vegetable-based oils. Teens
need between 6 to 10 teaspoons from the oils group. Vitamins are necessary for many functions in the body. For example,
Vitamin C is necessary for the synthesis of collagen, while Vitamin D helps maintain calcium homeostasis. Vitamin C can be
found in citrus fruits, strawberries and peppers, while Vitamin D can be found in food sources or synthesized by the sun.
Teens need to consume between 70 to 90 mg of Vitamin C daily and 15 micrograms of Vitamin D daily. Minerals are also
necessary for many functions in the body. For example, Potassium maintains fluid volume inside and outside of cells, while
Calcium helps to maintain and build strong bones and teeth. Potassium can be found in bananas, potatoes and tomatoes,
while Calcium can be found in milk, cheese and yogurt. Teens need to consume 1000 mg of Calcium daily. Water is essential
to the body in order to maintain homeostasis and to transport nutrients to the cells. It can be found in tap or bottle water, but
also in soup and watermelon. Teens should consume between 2 to 3 liters of water per day.
There are four major types of fats: monounsaturated, polyunsaturated, saturated and trans. Monounsaturated and
polyunsaturated fats are called good fats because they are good for your heart, your cholesterol, and your overall health.
Some examples of good fats include monounsaturated fats such as olives, avocados and peanut butter, and polyunsaturated
fats such as walnuts, soybean oil and sunflower seeds. Trans fats are called bad fats because they increase the risk of
disease and elevated cholesterol. Some examples of bad fats include stick margarine, fried foods, and candy bars. There are
two types of carbohydrates: complex carbohydrates and simple carbohydrates. Foods rich in complex carbohydrates and
fiber are called good carbohydrates, because they cause a slower change in blood sugar levels. Some examples of good
carbohydrates are fruits, vegetables and legumes, and whole-grain products such as beans, whole-grain pasta and brown
rice. Foods rich in white flour and added sugar are called bad carbohydrates because they cause a rise in blood sugar levels,
increasing the risk for diabetes and heart disease. Some examples of bad carbohydrates include sodas, baked goods and
chips, and refined grains such as pizza crust and white bread.
There are two types of proteins: complete and incomplete. A complete protein is the one, which contains an
adequate amount of all the essential amino acids needed for optimal bodily functions. This type of protein generally comes
from animal and fish products. Some examples of sources of complete proteins are meat, fish, cheese, eggs, milk and
yogurt. An incomplete protein is any protein lacking one or more