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As the child grows, his body undergoes a series of physical changes that need to be supported by a healthy and balanced diet.
On our site we explain what the three nutrients needed in preadolescence and adolescence.
In preadolescence and adolescence, hormonal changes are experienced, which may also require the extra contribution of some micronutrients. The physical changes that the adolescent body undergoes usually manifest themselves through intense growth and an increase in muscle mass, which, if not careful, can turn into adipose tissue in certain areas.
The most necessary nutrients during this period are three:
- The iron.
- Vitamin D.
- The calcium.
Calcium and vitamin D are strictly necessary for growth and so that the bones and teeth of the child are healthy and strong. Although the contribution of calcium through the diet is essential, its adequate absorption is essential for good bone health. In addition, to ensure stable bone mass, a balance between phosphorus and calcium is necessary, a balance that must also be maintained in the diet.
Vitamin D plays a transcendental role in the mineralization of bones (calcium and phosphorus fixation), helping the absorption of calcium and phosphorus both at the intestinal and renal levels. On the other hand, vitamin K, although not as important as vitamin D, is necessary for the fixation of calcium in the bones.
Increasing the volume of muscle mass requires an extra supply of iron through diet. Iron can be supplied in two forms, heme and non-heme. Foods of animal origin (except eggs) contain heme iron, which is easier for the body to absorb.
Non-heme iron, from foods of plant origin, such as legumes or green leafy vegetables, is used to a lesser extent, so it is necessary to contribute more to achieve the same contribution. To increase the efficiency in which non-heme iron is absorbed, it can be combined, in the same meal, with foods rich in vitamin C, such as oranges, peppers, broccoli, tomatoes ...
In addition, especially in girls when menstruation appears, special emphasis should be placed on the supply of iron to prevent possible anemia.
It is equally important ensure a caloric intake appropriate to the child's age, gender and physical exercise, to avoid falling into the nets of being overweight. However, unfortunately, this is a stage in which nutritional needs vary greatly in a short time, and you must also be attentive to the appearance of possible eating disorders such as anorexia or bulimia, so carefully observe what our food eats son must be one of our priorities.
You can read more articles similar to Nutrients Needed in Preadolescence and Adolescence, in the Nutrition category, menus and diets on site.