What is the required vitamin and mineral for 18year old boys needs to be healthy

Nihal

1 year ago

What is the required vitamin and mineral for 18year old boys needs to be healthy

Fibre Intake Nutrition Food Lifestyle

Happy Tummy Expert

1 year ago

Dear Nihal, Thank you for the question

Adolescence or teen age is acritical period of our lives in which our body undergoes rapid changes, growth and development. It is very essential to consume a healthy balanced diet with adequate amount of protein and other nutrients such as calcium, iron, vitamin D etc., which will help support growth, development, pubertal changes and strong bones.

Reference ideal body weight and height for 18-year-old male can be considered as 52.7-64.1kg and 164.8-177.8 cm respectively

All Vitamins (A,D,E,K,B & C) and minerals(Calcium, Zinc, Iron, etc) are necessary for appropriate growth and development. But some of the most important vitamins and minerals are

Calcium and vitamin D is essential for bone health, maintain Bone mineral density and prevent the risks of osteoporosis. Some of the calcium sources include milk, cheese, paneer, Ragi, curd, yogurt. Sunlight is the one of best sources of vitamin D exposing yourself to the sun or sunbathing for 10-15 minutes can help maintain bone health and vitamin D increases the absorption of calcium in the bones. Other sources f Vitamin D include eggs, fatty fish, fortified cereals etc.

Recommended daily allowance for calcium is 1050mg and for Vitamin D is 600IU (15mcg) per day for 18-year-old male

Iron rich foods should be included in the diet to prevent iron deficiency anaemia. Some of the sources of iron include red meat, green leafy vegetables, eggs, etc

Recommended daily allowance for Iron is 26mg per day for 18-year-old male

Foods rich in zinc should be included in the diet as zinc is necessary for overall health as well as boosts immunity. Some of the good sources of Zinc are as follows

Plant products such as – whole grains, legumes such as chickpeas, groundnuts, lentils, Nuts & seeds like cashews, pumpkin seeds, almonds etc.
Animal products such as- meat, seafoods (fish, prawns, crab, chicken, eggs, milk and milk products

Recommended daily allowance for Zinc is 17.6mg per day for 18-year-old male

Vitamin B12, also known as cobalamin, is a water-soluble vitamin. Vitamin B12 is used as a cofactor for enzymes that are involved in the synthesis of DNA, fatty acids, and myelin. As a result, B12 deficiency can potentially affect hematologic and neurological functions. Some of the rich food sources of Vitamin B12 are-

Lean meat- chicken, fish, prawns. Crabs etc
Eggs
Milk & milk products
Fortified cereals
Vegetables – Mushroom, beetroot, potato

Recommended daily allowance for Vitamin B12 is 2.2µg/day for 18-year-old male

Vitamin A is necessary for vision health, Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi, etc are a good source of Vitamin A

Recommended daily allowance for Vitamin A is 1000µg/day for 18-year-old male

Vitamin C is needed for the growth and repair of tissues, boosts the immune system as well as a good source of antioxidant that helps fight the damage caused by free radicals. Some of the sources of Vitamin C are Citrus fruits like orange, lemon, star fruit, Guava, Amla (Indian gooseberry)

Recommended daily allowance for Vitamin C is 85mg per day for 18-year-old male

A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

Here are a few general Dietary guidelines to be considered for adolescent nutrition.

Adolescence represents a period of active life, hence no meal of the day should be missed to sustain energy and growth spurts
Having a Healthy Diversified Balanced Diet that includes all the 5 food groups (cereals, pulses, fruits, vegetables, milk & milk products) in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Begin your day with a well-balanced breakfast as it is an important meal of the day.
Consume minimum 4 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
Include protein in your diet. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc.
Food should be colourful and attractive.
Avoid empty calories from foods such as carbonated beverages.
Iron rich foods should be included in the diet to prevent iron deficiency anaemia. Some of the sources of iron include red meat, green leafy vegetables, eggs, etc
Calories and protein rich foods should be taken to support the growth spurt. Some of the good sources of protein include, milk, paneer, lean meat, eggs, lentils, soybean, nuts etc.
Include fruits and vegetables to meet the vitamin, minerals and fiber requirement.
Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
Limit intake of deep-fried foods.
Minimum of 6-8 glasses of water should be consumed to keep yourself hydrated.
Have your last meal at least 2-3 hours before Bed time.
It is necessary to engage in physical activity particularly outdoor games. Physical activity regulates appetite. Engage in at least 60 minutes of moderate physical activity throughout the week.
Try to follow a good sleep regimen in terms of both quantity and quality.