Tips on Optimal Health for Teenagers

Optimal health for teenagers starts with three regular habits: good diet, regular exercise and good sleep. Teenagers don't always make the healthiest choices when it comes to diet. They are always on the go! Computer games, social media are prioritized many times over exercise. Sleep is often neglected.

Teenagers need a lot of energy from the calories in the food they eat. Teenagers need a lot of calories per day. These calories must come from healthy foods. All too often, teenagers tend to eat fast food, junk food with lots of added sugar. Add to that useless energy drinks. What is needed instead is plenty of fruit and vegetables, whole grains, protein and low-fat dairy products. Here dietary supplements together with more knowledge about the importance of vitamins and minerals play a very important role.

This is the time when young people grow very much, where so-called growing pains are not uncommon. Calcium is important for building and maintaining strong bones and teeth. Teenagers need 1300 milligrams of calcium every day. Fill the fridge with individual cartons of low-fat milk, cheese slices and yoghurt in portion packs for snacks on the go. Add milk products to smoothies, granolas or as a dessert served with fresh summer berries. The probiotics in yogurt are also good for intestinal health, and like other low-fat dairy products, they are a healthy source of protein.

Teenagers with an intolerance to dairy products can turn to soy products, including calcium-enriched soy milk, soy yogurt and tofu. Vegetables are also a source of calcium. Add dark leafy vegetables to salads or stir-fries together with broccoli.

Vitamin D increases the absorption of calcium . Teenagers aged 15-19 need 15 micrograms of vitamin D per day. Natural sources of vitamin D include eggs, tuna, salmon and sardines. It is also included in fortified breakfast cereals, milk and orange juice. These foods make a hearty breakfast to start every morning with. Hard-boiled chilled eggs are a quick snack. Try fish for dinner - a little more often!

Iron is important for healthy red blood cells. Acid travels through these cells to give us energy. Fatigue can be a sign of iron deficiency. It is particularly important for teenage girls, since iron is depleted through menstruation. This can lead to anaemia. Iron is found in abundance in chicken, turkey, halibut, tuna and beef. Legumes are an excellent source of iron. Cooked lentils give 6.6 milligrams of iron per cup, red or white kidney beans 4.4-6.6 milligrams and chickpeas 4.6-5.2 milligrams. Grilled black bean burgers on the grill sound delicious! See our delicious recipe below. Invite your teenagers into the kitchen for a cooking session with the family!

Vegetables that are rich in iron include leafy greens such as spinach, kale and Swiss chard. Iron is absorbed together with vitamin C. Try mixing a green salad with some red summer strawberries, which spread vitamin C. Add a few slices of sweet yellow paprika to be safe!

Vitamin C is also important for collagen production and for the development of ligaments and tissues that support the bones. While 65 milligrams of vitamin C is the daily requirement for teenage girls, boys need 75 milligrams. Other rich sources include citrus fruits and kiwi.

Create the right conditions for your teenagers and give them the vitamins and minerals they need. Two top products from Aarja Health are Calcium D3 + K2 with wild Nordic blueberries and Vitamin C 500 with zinc and chaga .

Regular exercise must be a part of every teenager's life. Many teenagers are active in team sports or dance classes during the school year, but less active under the School Act. Include exercise within the whole family during, for example, the summer term. This is the time of year when you can enjoy the beautiful weather and the longer days. Take excursions together. Explore the countryside on your bikes. Teenagers must aim for 60 minutes of exercise every day.

Sleep is another important part of teenage health. Most teenagers need an average of 9-9.5 hours of sleep each night. Create some rules to switch off, put away the mobile phone.

Healthy habits that are created during adolescence help to promote healthy habits as an adult.

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