Teens and young adults – optimizing their nutrition?
Teenage years are a complicated period in many ways. Hormonal changes, rapid growth, personality development, and the desire for independence, changes in melatonin secretion (yes, that's why teenagers tend to not want to go to bed and are unable to get up in the morning. It's not bad will, it's biological... 1), etc.
If you think that the young adult years are simpler... Don't be mistaken. Adaptation to the labor market, increased responsibilities, etc.
One personality characteristic found in young people, which goes hand in hand with the need to identify with their peers, is the attraction to various junk foods. The food industry has well understood that if it can hook a customer at this age, it's a customer for life.
So, what can be done to ensure better nutrition for young people without restricting them?
Make sense, today
The young do not live for tomorrow. So, it is necessary to avoid giving him a moralizing speech: If you do (or don't do) that, you will pay the price later... Well, it's easier said than done... So, immediate action. When we eat poorly, there is a price to pay: vigilance, energy, health, appearance (acne), etc. But, with their ability to adapt, the price to pay is not always obvious or immediate. Let's talk to them about performance optimization (stress resistance, athletic and academic performance) and well-being.
- Specifically, what foods can we offer them?
- What will really make a difference for energy, stress resistance, sleep quality, and concentration for studying?
First, you need to look at the protein intake, which should be higher than that of adults. A teenager grows until they are 25 years old (not necessarily in height...). Thus, the normal intake (1.2 g X weight in kg = amount of dietary protein per day) can be significantly increased. 2
We should therefore offer young people food choices that allow them to consume enough protein to support growth. Indeed, a quality protein intake can "program" the body to build lean mass (muscles and others, but not fat mass) in better condition.3
Always remember that a meal is primarily a source of protein, especially during periods of growth. As important as vegetables are, they are not sufficient to provide the building materials necessary for growth. Don't forget the fats. For too long, we were told to avoid fats because they "cause heart disease." 4-6
It should be noted that the fattiest organ in the body is the brain. Without fat, no hormones, dry skin, dry eyes, lack of concentration, and loss of energy. You must therefore ensure you have enough fats and quality oils to boost energy. Prioritize sources of omega-3 such as flaxseeds, chia seeds, walnuts, camelina oil, and also fatty fish. Moreover, it is necessary to reduce sources of omega-6 7, and especially not to cook with oils rich in omega-6 (corn, soy, cotton, etc.). Foods containing omega-6 are perfectly fine to eat, but the oils transform under heat and become very inflammatory.8
Finally, we must not forget all the other good nutrients found in vegetables and fruits (minerals, vitamins, polyphenols/food colors, etc.).
To achieve the feat of modifying a young person's diet even just a little, I suggest giving them access to as many fresh foods as possible directly in the kitchen: bowls of fruits (especially small fruits) and vegetables, nuts, quality cheeses (if you consume them), and other easy-to-eat food sources. Leftovers are often an accessible source of good things... if they are valued in the family culture.
Also avoid stocking the pantry with junk food, except for special occasions. Dietary sin should be restricted, of course, but not eliminated because it can turn into an "obsession."
To Supplement or not?
A multivitamin can't hurt. It does not replace the quality of the diet, but it prevents deficiencies. 9-10
Vitamin D is problematic since the diet does not provide enough vitamin D. At our northern latitudes, deficiency is very common. 11-12 The sun is the best source, that's true, but we don't have it for 6 months of the year! Moreover, young people (just like us) are often indoors when the sun provides us with the precious ultraviolet B rays responsible for the synthesis of vitamin D. Vitamin D is necessary for bone growth, the functioning of the nervous system, the management of inflammation, the optimization of the immune system, etc. Basically, taking vitamin D reduces the risk of diseases.13
When we lack it, infections are more severe.14 We just have to think about the flu season that always comes in December... when our sun vitamin reserves are depleted. Remember the 50 IU per kg of body weight per day. 15
The other vitamins found in a multivitamin play an essential role in improving nutritional status. Moreover, it seems that providing a surplus of vitamins and minerals could help the body get rid of dangerous minerals like arsenic. 16
Regarding protein, is it legitimate or useful to supplement?
The addition of a protein supplement can be a useful crutch to enhance a quick breakfast that is usually too rich in carbohydrates (e.g.: the famous bowl of cereal). Moreover, for our young athletes or simply active individuals, a "quality protein shake" is an important asset after training sessions. Consuming protein after exercise maximizes recovery capacity 17-18 and muscle mass gain. Of course, just like vitamins, a powder does not replace food. By the way, speaking of shakes, why not take advantage of the blender to add some vegetables and berries, to enhance the nutrition?
And the minerals?
Normally, if we pay attention to the food quality, restrict harmful foods, and ensure sufficient intake of major nutrients (proteins and fats), minerals come with the rest. But some minerals can be relevant as supplements.
- Magnesium: for bones, muscles, and the ability to relax. 19-20
- Calcium: for muscle contraction and bone strength.21
- Zinc: for metabolism and immunity.22-23
- Iron: especially if the young person is vegetarian and/or has restrictive tastes. In small quantities (recommended dietary intakes of 8 mg to 11 mg, for boys and girls), iron is useful. Avoid large doses unless a blood test confirms a deficiency.
Do superfoods have any use?
Yes and no. If the diet is already very good and in sufficient quantity, "superfoods" are... less interesting. But what are we talking about? Superfoods are not miracle foods. They are too often the result of creative marketing... However, it must be admitted that some of these foods are richer in nutritional elements and poorer in quick carbohydrates and other substances to avoid. Here are a few:
- Dark berries (small fruits) like blueberries, cranberries, sea buckthorn, raspberries, and blue plums are very rich in polyphenols with beneficial properties.
- Green vegetables like kale and all colorful vegetables like beets.
- Freshwater algae like spirulina (very nutritious, rich in proteins, and energizing 24-25 and chlorella26, but also all seaweeds. Freshwater algae do not contain iodine, which is a primordial nutrient. It is necessary for the thyroid, but also for the metabolism of several tissues in the body, from the salivary glands to the breasts. Iodine deficiency greatly affects the development of children's brains, from the womb to adulthood.27 If it is difficult to consume fish or other seafood products like seaweed, at least make sure your salt is iodized.
In short, it is not always necessary to look far to fuel our engine with premium.
Some exotic plants like Moringa 28 and Nigella seeds 29 sont tout de même des ajouts très pertinents, quoique optionnels. Le moringa peut servir, par exemple, à augmenter les bienfaits nutritionnels du shake matinal. Nigella (black cumin, Nigella sativa) ncomes to us from Arab tradition and is nicknamed the prophet's seed. It acts, among other things, on better sugar and carbohydrate metabolism.30
Above are some basics to maximize the nutrition and health of our youth.
References
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Warning: Maison Jacynthe disclaims all responsibilities. The information contained on this page does not seek to substitute a justified allopathic treatment nor to dismiss the expertise of the medical profession. It is up to each individual to take charge of their health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified healthcare professional is obviously recommended.
