What a teenager needs

Changes in mood can occur, especially with the start of menstruation for girls. Essential nutrients such as vitamin B6 and zinc are necessary for hormone production, mood balance and skin health (such as acne, pimples).

The adolescent skeleton goes through the most rapid change of any other life stage; resulting in an increased demand for the bone nutrients calcium, phosphorus, magnesium and vitamin D. Official calcium requirements increase from childhood into teenage years and then levels decrease again from age 19. Teen’s meals should include plenty of mineral-containing foods such as meat, seafood, beans, legumes, nuts, seeds and dark green vegetables and protein (meat, fish, eggs, nuts, seeds) feeds the bones too.