What nutrients should be strengthened for the development of adolescent girls?

The development of adolescent girls requires a lot of nutrition. If the needs are not met, many developmental abnormalities will occur, such as developmental delay, developmental deformity, etc. Girls in their developmental period should pay attention to strengthening dietary nutrition and use the body's nutrition to meet the needs of development. This way the body will be healthier, so what nutrients do adolescent girls need to strengthen for their development? There are many nutrients that need to be strengthened, such as calories, protein, iron and other trace elements. Let's take a look at the details below.

1. Heat

Adolescent girls have a greater demand for calories than adults. These calories mainly come from sugar, fat and protein. Some people do not eat breakfast or do not eat enough, and the calorie supply is obviously insufficient, which will inevitably affect their growth and development, so they must eat a good breakfast.

To prevent nutritional deficiencies caused by insufficient intake, the intake should be based on the following standards: Generally, girls aged 10-12 years old consume 562 kilojoules (2350 kcal) per day, 13-15 years old 595 kilojoules (2490 kcal), and 16-18 years old 672 kilojoules (2810 kcal).

2. Protein

Protein is the material basis of life and an important component of the body. The human body's blood, muscles, nerves, skin, hair, etc. are all made up of protein. Adolescent girls will lose some protein during menstruation, so they should pay special attention to protein supplementation, especially adequate intake of high-quality protein.

Women need about 80-90 grams of protein per day. The composition of protein in different foods, that is, the types of amino acids, are not the same, so the food you eat should be varied to ensure a comprehensive amino acid supplement, and you should not be picky about food.

Foods that provide high-quality protein include fish, meat, poultry, eggs and beans.

3. Iron

Iron deficiency can cause iron deficiency anemia. In severe cases, symptoms such as mental fatigue, weakness, inattention, and memory loss may occur.

At present, the problem of iron deficiency in teenage girls is quite obvious, because adolescent girls are in a period of rapid growth, especially after menstruation when their need for iron is the highest. If they do not pay attention to iron supplementation, anemia is likely to occur.

Many girls do not eat meat and their diet is too light, which makes them prone to iron deficiency. The diet of adolescent girls should include appropriate amounts of pig blood, chicken blood, animal liver, beef, etc. In addition, vitamin C can help the gastrointestinal tract absorb iron, so you can eat more foods rich in vitamin C.

4. Calcium

Adolescent girls' bones should be at optimal levels. Therefore, you should pay attention to choosing foods high in calcium in your diet, such as milk, dairy products, soy products, etc., among which fresh milk is the best. It is best for adolescent girls to drink a glass of fresh milk or yogurt every day.

In addition, a certain amount of outdoor activities should be engaged in, because the absorption of calcium requires the action of vitamin D. The ultraviolet rays in the sun can make the skin produce vitamin D, thereby assisting the body's absorption of calcium.

There are many aspects of nutrition that need to be strengthened during the development of adolescent girls, and patients should also exercise more. Many girls' obesity begins during puberty. Patients should do more physical exercise and strengthen their physical development, which is good for height growth and development. Regular physical examinations are also necessary to detect any diseases or accidents that occur during the development process, so that patients can take timely treatment measures and avoid the panic that occurs during the development of adolescent girls.