Recommended Nutritious Healthy Foods For Teenagers

369 recommended healthy foods

The recommended nutritious healthy foods for teenagers are not just foods but that which they required for healthy living. Your teenage child needs healthy foods to fuel his/her growth. When teenagers eat a wide range of healthy foods it become obvious that they will get the nutrition they need for healthy growth and development.

Your child’s level of physical activity and stage of development determine exactly how much healthy foods he/she needs. But you’ll notice they has developed a bigger appetite, which is their body’s way of telling them to eat more, at this juncture, you have a role to play in making sure they get the recommended nutritious healthy foods for teenagers for proper growth and development.

Recommended Minerals For Teenagers:


Calcium is the essential building block of bones and teeth, The more bone your child builds now, the more reserves he/she’ll have when bone loss begins in later years.


Fiber isn’t a vitamin or mineral, but healthy foods that are high in fiber also tend to be packed with many important nutrients, like vitamin Evitamin Ccalcium, magnesium, and potassium.


Iodine is essential for normal growth and tissue development, and helps control the ways your cells make energy and use oxygen.


Iron is especially important for the brain and blood, and it also helps carry oxygen around the body.


Zinc helps with growth, wound healing and immune system function.

Other Recommended Minerals includes= phosphorus, magnesium, copper, manganese and chromium.

Recommended Vitamins For Teenagers:

B Vitamins:

B vitamins help your body use the amino acids from protein sources. They also help you metabolize nutrients in carbohydrates and fats. All teenagers need 25 micrograms of biotin, 400 micrograms of folate, 5 milligrams of pantothenic acid and 2.4 micrograms of vitamin B12. Boys should get 16 micrograms of niacin, 1.3 milligrams of riboflavin, 1.2 milligrams of thiamin and 1.3 milligrams of vitamin B-6, while girls should get 14 micrograms of niacin, 1 milligram each of riboflavin and thiamin and 1.2 milligrams of vitamin B-6.

Vitamin C:

Vitamin C helps your body absorb iron, a mineral that facilitates the transportation of oxygen through your blood stream and helps regulate cell growth. Vitamin C helps to keep your cells healthy and, as an antioxidant, may protect you from illness. The recommended daily intake is 75 milligrams of vitamin C for teen boys and 65 milligrams for teen girls.

Vitamin D:

All teenagers should get 15 micrograms, or 600 IU, of vitamin D each day, to help their bodies absorb calcium and keep their bones healthy. Milk is generally fortified with vitamin D, but adding fish to a teen’s diet can help her reach the recommended intake.

Vitamin E:

Vitamin E is a fat-soluble antioxidant that may help keep your heart and blood vessels healthy, according to the National Institutes of Health. It’s recommended that Teenagers of both genders should get 15 milligrams of vitamin E daily, they also reveals that  92 percent of adolescent boys and more than 99 percent of adolescent girls take in less than the estimated average requirement of 12 milligrams of vitamin E per day.

Vitamin K:

Vitamin K helps your blood clot properly, protecting you from excessive blood loss and bleeding disorders. It also plays an important role in a teen’s bone metabolism.  a low intake of vitamin K may cause low bone mineral density. Teen boys and girls should get 75 micrograms of vitamin K per day.

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The Recommended Nutritious Healthy Foods For Teenagers: eating healthy foods

#1. Whole Grains:

Whole grains boast of many nutritious compounds. Whole grains are rich in dietary fiber and provide energy to your body. Consider including whole wheat bread, brown rice, and oatmeal to make your teens diet healthier and more nutritious to enable them have proper growth.

#2. Peanut:

Peanuts are high in fat and calories. But the good news is that the fat is unsaturated and teenagers need a lot of calories anyway. Plus peanu is packed with iron which is good for the brain and blood, and it also helps carry oxygen around the body.

#3. Tomatoes:

Tomatoes are a good source of beta-carotene, vitamins C, and E, and they’re rich in lycopene, an antioxidant that helps prevent heart disease and cancer. Lycopene is actually more rich in a tomato sauce than it is in raw tomatoes. For added flavor, mix some garlic into the sauce or add some to toasted bread. Garlic lowers blood cholesterol and prevents clotting.

#4. Salmon Fish:

Fish is a better source of many nutrients and is more nutritious than chicken for teens. With its anti-carcinogenic properties, fish is especially rich in omega-3 acids, which makes it a heart-healthy food. Omega-3 acids help reduce the risk of depression and arthritis. Salmon is one of the best fish to consume, and is rich in polyunsaturated fats.

#5. Quinoa:

Quinoa is an excellent source of iron, potassium, vitamin B, and especially protein. In fact, the World Health Organization has stated that the quality of protein in quinoa matches that of milk. inculcate this fruit into your teens diet to enrich their life with good health and they will live to appreciate in the future.

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#6. Pasta:

Even though carbohydrates are a big no-no these days, teenagers still need them. And lets face it, they love carbs, especially pasta-addicted college teens. Get in the habit of buying whole-wheat pasta instead of white pasta. It has twice as much iron, more fiber, vitamins, and minerals than regular pasta.

#7. Broccoli:

Broccoli, more than anything is a disease fighter. It contains compounds like beta-carotene that fight cancer and reduce tumor growth, especially in the breast. One spear of broccoli will give you plenty of calcium, fiber, and potassium, and twice the RDA of vitamin C, with these you can be rest assured of your teens healthy growth and development.

#8. Mangoes:

This delicious tropical fruit provides 150 percent of the RDA for the cancer-fighting nutrient beta-carotene. It’s loaded with fiber and potassium. Plus it’ll fulfill a day’s requirement of vitamin C, don’t deny them these powerful super healthy foods for anything.


The teen years are a time of rapid growth. They need extra nutrients to support bone growth, hormonal changes, and organ and tissue development, including the brain. The two main nutrients of concern for teenagers are calcium and iron.​ Consider the recommended nutritious healthy foods for teenagers so as to aids their proper growth and healthy development.

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