Teenagers and young adults – optimizing their nutrition?
Adolescence is a complicated time in many ways. Hormonal changes, rapid growth, personality development and desire for independence, changes in melatonin secretion (yes, this is 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 young adulthood is easier… think again. Adapting to the job market, increasing responsibilities, etc.
One of the traits found among young people, which goes hand in hand with the need to identify with their peers, is the attraction to various harmful foods. The food industry has understood that if it can hook a customer at this age, they are a customer for life.
So, what can be done to ensure better nutrition for young people without oppressing them?
Making sense today
Young people don't live for tomorrow. We must therefore avoid preaching to them in a moralizing way: If you do (or don't do) this, you'll pay the price later... Well, it's easier said than done... So, immediate action. When we eat poorly, there is a price to pay: alertness, energy, health, appearance (acne), etc. But, given their ability to adapt, this price to pay is not always obvious, nor immediate. Let's talk to them about optimizing performance (stress resistance, athletic and academic performance) and well-being.
- Concretely, what food can we offer them?
- What will really make a difference in energy, stress resistance, sleep quality, and study concentration?
First of all, you need to consider your protein intake, which should be higher than that of adults. A teenager grows until the age of 25 (not necessarily in height...). Therefore, the normal intake (1.2 g x weight in kg = quantity of dietary protein per day) can be increased significantly. 2
Therefore, young people should be offered food choices that allow them to consume enough protein to maintain growth. Indeed, an intake of quality protein 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 first and foremost a source of protein, especially during periods of growth. As important as vegetables are, they are not enough to provide the building materials necessary for growth. Don't forget fats. For too long, we have been told to avoid fats because they "cause heart disease." 4-6
It is important to know that the fattiest organ in the body is the brain. Without fat, there are no hormones, dry skin, dry eyes, lack of concentration and loss of energy. It is therefore necessary to ensure that you have enough quality fats and oils to increase energy. Favor sources of omega-3 such as flax seeds, chia seeds, walnuts, camelina oil, but also oily fish. In addition, you must reduce sources of omega-6 7 , and especially not cook with oils rich in omega-6 (corn, soy, cotton, etc.) Foods containing omega-6 are perfectly fine to eat, but the oils transform when heated 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 changing even a little bit a young person's diet, I suggest giving them access to as much fresh food as possible right in the kitchen: a bowl of fruit (especially berries) and vegetables, nuts, quality cheeses (if you eat them), and other sources of easy-to-eat foods. Leftovers are often an accessible source of good things... if they are valued in the family culture.
Also, avoid stocking your pantry with harmful foods, except for special occasions. Dietary sin should be restricted, but not eliminated because it can become an "obsession."
To supplement or not?
A multivitamin can't hurt. It doesn't replace a good diet, but it does prevent deficiencies. 9-10
Vitamin D is problematic because the diet does not provide enough vitamin D. In our northern latitudes, deficiency is very common. 11-12 The sun is the best source, it's true, but we don't have it for 6 months a year! In addition, young people (just like us) are often indoors when the sun gives us the precious ultraviolet B rays responsible for the synthesis of vitamin D. Vitamin D is necessary for bone growth, nervous system function, inflammation management, immune system optimization, etc. Basically, taking vitamin D reduces the risk of disease. 13
When we lack it, infections are more severe. 14 Just think of flu season, which always arrives in December… when our stores of the sunshine vitamin are depleted. Remember the 50 IU per kg of body weight per day. 15
The other vitamins found in a multivitamin play a vital role in improving nutritional status. Additionally, it appears that providing extra vitamins and minerals may help the body rid itself of harmful minerals like arsenic. 16
On the protein side, is it legitimate or useful to supplement?
Adding a protein supplement can be a useful crutch to enhance a breakfast that is too quick and usually too rich in carbohydrates (the famous bowl of cereal, for example). In addition, for our young athletes or simply active people, a "quality protein shake" is an important asset after training. Taking protein after sports maximizes recovery capacity 17-18 and muscle mass gain. Of course, as with vitamins, a powder does not replace food. Speaking of shakes, why not take advantage of the blender to insert some vegetables and berries, just to improve nutrition?
And minerals?
Normally, if we pay attention to the quality of our food, limit unhealthy foods, and ensure we provide sufficient intake of key nutrients (proteins and fats), minerals come with the rest. But some minerals may be useful as supplements.
- Magnesium: for bones, muscles and relaxation ability. 19-20
- Calcium: for muscle contraction and bone strength. 21
- Zinc: for metabolism and immunity. 22-23
- Iron: Especially if the child is vegetarian and/or has restrictive tastes. In small amounts (recommended dietary intake 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 uses?
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 lower in fast carbohydrates and other substances to avoid. Here are a few:
- Dark berries (small fruits) such as blueberry, cranberry ( cranberry for my French friends, but that's the English name), sea buckthorn, raspberry and blue plum are very rich in polyphenols with beneficial properties.
- Green vegetables like kale and all colorful vegetables like beets.
- Freshwater algae such as spirulina (highly nutritious, rich in protein and energizing) 24-25 and chlorella 26 , but also all sea algae. Freshwater algae do not contain iodine, which is a crucial 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 Monograph. Iodine deficiency greatly affects the development of the brain in children, from the womb to adulthood. 27 If it is difficult to consume fish or other seafood such as seaweed, at least make sure that your salt is iodized.
In short, it is not always necessary to look far to put premium in our fuel.
Some exotic plants like moringa 28 and black cumin 29 are still very relevant additions, although optional. Moringa can be used, for example, to increase the nutritional benefits of the morning shake. Black cumin ( Nigella sativa ) comes to us from the Arab tradition and is nicknamed the seed of the prophet. It acts, among other things, on a better metabolism of sugar and carbohydrates. 30
Here are some basics to maximize the nutrition and health of our young people.
References
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Maison Jacynthe disclaims all liability. All information contained on this page is not intended to replace justified allopathic treatment or to disregard the expertise of the medical profession. It is up to each individual to take charge of their own health, to inform themselves, and to make the necessary changes to improve their condition. Therapeutic supervision by a qualified health professional is obviously recommended.
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