Adolescents who are growing up with energetic energy consumption need thorough nutritional design. In adolescence, physical activity is also very active and rapid growth occurs. Intake of nutrients such as protein, calcium and iron is very important. While all nutrients are important in adolescence, let’s look at the three important nutrients that you must consume, protein, calcium and iron.

Protein is an essential video source for youth growth, and it is a major component of enzymes that play a role in skeletal growth, tissue development, and maturation. It is rich in meat, fish, dairy products, egg and soy protein, and you can easily fill it with fish and shellfish side dishes such as meat, fish, tofu, and eggs for each meal, and dairy products such as cheese or milk as a snack twice a day. next is calcium. Calcium is a nutrient that fills your bones strong, and it is very important because it helps normal muscle contraction and relaxation. A lack of calcium in adolescence delays growth and development, and in adulthood can be easily exposed to diseases such as osteoporosis and osteomalacia. Calcium is abundantly contained in milk and dairy products, fish eaten with bones, and dark blue green vegetables, and milk and dairy products are excellent foods with high calcium content and utilization rate in the body. Recommended. As adolescents grow up day by day, calcium deficiency is the cause of their growth. As they grow rapidly, they grow taller, but the bones are weak and the bones are deformed. In the case of calcium, it is important to eat enough food, but it is better with calcium vitamins. Finally, iron. Iron is an essential ingredient to make red blood cells, and it is a nutrient essential for adolescence when rapid growth, blood and muscle growth, and increase in red blood cell production occur. In adolescent men, muscle mass increases and in women, blood is lost by menstruation, making iron intake even more important. Iron is found in red meat, chicken, fish, egg yolks, dark green vegetables, soy milk, and grains. You should use animal foods that have a higher absorption rate of iron than plant foods to ensure that you consume enough iron.