The average teenager is severely lacking in important nutrients. Because their diet consists of fast food and poor food choices, they lack the necessary nutrients required for their growth and development.

In this article, we will outline nine of these important nutrients recommended by experts like DavidPaul Doyle Naturwise, along with some great food sources of them.

Vitamin A

This is very important for healthy skin, good vision, and healthy teeth. It also helps fight infections and promotes iron absorption when eaten with food.

Foods Rich in Vitamin A – Sweet potatoes, kale, carrots, spinach

Vitamin B6

Vitamin B6 is required by the body to make red blood cells. It plays an important role in protein metabolism and is vital for normal growth and development. This vitamin is very popular with teenage girls looking to lose weight as it helps break down fat.

Foods rich in vitamin B6 – Chickpeas, bananas, potatoes, sardines

Vitamin C

This antioxidant protects the body against damage from free radicals and boosts the immune system. It also plays a role in collagen production which means healthy skin and bones.

Foods rich in vitamin C – Oranges, kiwi fruit, green peppers, broccoli

Vitamin D

Another important antioxidant that protects the body from damage and helps regulate calcium and phosphorus levels, which are essential for strong bones. It also regulates the amount of phosphate and magnesium in the blood, which is good for muscle contraction, including those involved. This is a very important vitamin for teenagers as it helps to regulate the body’s calcium and phosphorus metabolism. Vitamin D aids bone development and prevents diseases like rickets, osteomalacia, and osteoporosis common in teenagers.

Foods rich in Vitamin D – Eggs, tuna, mackerel, salmon, mushrooms

Vitamin E

This is an important antioxidant that protects the body from free radicals, which cause damage to cells. It’s also vital for normal growth and development. We all know teenage girls are interested in looking after their skin, and this nutrient works with vitamin C to protect against sun damage.

Foods rich in Vitamin E – Almonds, sunflower seeds, soya beans

Zinc

This is a mineral that helps to form proteins and DNA. It also helps in normal growth and development and the production of male sex hormones. Zinc deficiency can lead to stunted growth in teenagers. It is also needed for a strong immune system.

Foods rich in Zinc – Chickpeas, pumpkin seeds, sesame seeds, oysters

Iron

Iron helps make hemoglobin which is the substance in red blood cells that carries oxygen through the body. It also helps with normal cognitive development and is very important for teenage girls who are constantly growing. Iron deficiency can lead to tiredness, rapid heart rate, and poor brain function.

Foods rich in Iron – Lentils, spinach, kidney beans, black beans

Calcium

This is the most abundant mineral in the body. It’s vital for strong teeth and bones and muscle contraction, including the heartbeat. In addition, teens are constantly growing, so ensuring they have enough calcium in their diet is very important.

Foods rich in Calcium – Milk, cheese, yogurt, kale

Iodine

This is an essential mineral that helps to produce thyroid hormones. These are responsible for regulating metabolism along with growth and development. Iodine deficiency can cause poor cognitive function, stunted growth, and goiters.

Foods rich in Iodine – Prawns, cod, tofu, green peas