By Aayushi Gupta

Published Oct 2, 2023

8 healthy foods for teenagers

Proper nutrition is vital for teenagers, as it helps fuel their growth and support physical and cognitive development. Here are 8 healthy foods that teenagers should consume every day.

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Sources such as chicken, turkey, fish, tofu, and legumes provide lean protein necessary for muscle and tissue growth.

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Lean Protein

These are packed with vitamins, minerals, and antioxidants. To provide a diverse variety of nutrients, aim for a rainbow of colors such as berries, spinach, carrots, and oranges.

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Fruits And Vegetables

Calcium is crucial for bone development. Opt for low-fat or non-dairy options like yogurt, milk, or fortified plant-based milk.

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Dairy Products

Iron aids in the normal formation of red blood cells and haemoglobin function, which carries oxygen throughout the body.

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Iron Rich Foods

These are high in essential nutrients, healthy fats, and protein. Almonds, walnuts, chia seeds, and flaxseeds are all good for your brain and overall growth.

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Nuts And Seeds

Foods like whole-grain bread, brown rice, quinoa, and oats offer complex carbohydrates for sustained energy, fiber for digestive health, and various vitamins and minerals.

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Whole Grains

Healthy fats are necessary for a healthy heart, lower cholesterol, and better blood sugar regulation. In fact, they promote growth and development.

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Healthy Fats

Vitamin D helps absorb calcium and phosphorus from the foods you eat, and together, these nutrients work together to help grow and maintain muscle mass and bones.

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Vitamin D