Why is it important for a teenager to eat healthy foods? Teens are at the stage of constantly growing. Frequent eating at fast food joints can lead to excessive intake amounts of fat sugar and calories and insufficient intake of needed and important vitamins and minerals. The body has increased its requirements for more calories and important key nutrients including calcium, zinc, folate, calcium and protein. The normal caloric requirement is not a definite answer, but can be judged according to your body. A 250 lb teen may not have the same caloric intake as a 110 lb teen. Calorie intake can differ due to ones height, gender, body mass, muscle mass, etc. Although if there was a definite answer needed it would be around 2000-3000 calories a day.
Carbohydrates
As an athlete, energy is consumed rapidly when being active. Carbohydrates simply replenish the energy source. Therefore, athletes usually have high carbohydrate diets, which can affect their endurance and strength.
Carbohydrates are the macronutrient that the body needs in the largest amounts. According to the Dietary Reference Intakes published by the USDA, 45% to 65% of calories should come from carbohydrates. Carbohydrates play a huge role in the body. Carbohydrates are the body main source of energy. When replenishing energy, carbohydrates are the macronutrients needed most. The body can use carbohydrates easily as a source of energy because they require less water to digest than proteins of fats. Carbohydrates are also made up of glucose, which all the tissues and cells in our body can use as energy. Carbohydrates can also be stored in the muscles and liver and later used for energy.
Carbohydrates can be found in starchy foods like grain products, dairy products, and vegetables. Although all these categories contain carbohydrates, grain products are the most rich in carbohydrates.
Carbohydrates can be classified into three different groups depending on the number of sugar units they contain. A carbohydrate containing one sugar unit would be known as monosaccharide, 2 sugar units would be known as disaccharides and 3 or more would know as polysaccharides. The recommended daily intake of calories is around 200 to 300 grams.
Protein
Proteins are important in a diet of an athlete. Proteins are used by the body to build and repair tissues. It acts as an important building block of bones, muscles cartilage, skin and blood. They also produce essential hormones and enzymes, act as an energy source when carbohydrates are not present, and preserve lean muscle mass. Protein is also a macronutrient, which means it is also required for the body. The recommended intake of protein for a teenager would be around 50 grams of protein a day. When the body breaks down proteins, what are left are amino acids. Amino acid amounts and kinds vary in source where the protein comes from. Some of these amino acids are used to create enzymes, which allow various metabolic functions to operate properly. Amino acids also form the immune systems defense of immunoglobulin and antibodies.
Strength athletes look for absolute gains in strength and size. One of the reasons for strength training is to cause an increase in protein synthesis within the muscles. Increasing protein intake causes an increase in protein turnover with increased rates of protein synthesis seen. For accretion of muscle mass and strength it would seem the double effect of exercise and high protein intake on protein synthesis would lead to the greatest return from the training. Protein intake differs for different people, those who wish to have a high protein diet will eat excess or drink more protein. The body makes protein within itself already and large amounts of intake is not necessary. Although the World Health Organization states that 10%-15% of our caloric intake should be protein.
Vitamin A
Vitamin A is important in relation to protein metabolism and testosterone production. Vitamin A is required for protein synthesis, RNA synthesis, and cellular division. It also helps maintain healthy vision and proper bone growth. A deficiency in Vitamin A could lead to loss of night vision. Vitamin A is also needed to convert cholesterol into testosterone, helps repair body tissues and promotes growth. The recommended Vitamin A intake is around 700 mg. Which can be reached by eating raw carrots, sweet potatoes, winter squash, spinach, cantaloupes and others.
B Vitamins
B Vitamins are also important to everyone as well. There are different kinds of B Vitamins. B-Vitamins are essential to the growth and stability of an athlete's body.
Vitamin B-1 also known as Thiamine plays a key role in the body's metabolic cycle for generating energy; aids in the digestion of carbohydrates; essential for the normal functioning of the nervous system, muscles and heart; stabilizes the appetite; promotes growth and good muscle tone. The recommended daily intake is around 1.1 mg.
Vitamin B-2 or Riboflavin is necessary for carbohydrate, fat and protein metabolism as well. It aids in the formation of antibodies and red blood cells within the body. Riboflavin also maintains cell respiration, and is necessary for the maintenance of good vision, skin, nails and hair. The recommended daily intake is around 1.7 mg.
Niacin or Vitamin B-3 improves the circulation and reduces the cholesterol level in the blood and helps maintain the nervous system. The recommended daily intake is around 19 mg.
Pantothenic acid or Vitamin B-5 participates in the release of energy from carbohydrates, fats and protein. It aids in the utilization of vitamins, improves the body's resistance to stress, builds antibodies and helps the adrenal glands.
Vitamin B-6 also known as Pyridoxine is needed for synthesis and breakdown of amino acids, and it also reduces muscle spasms, leg cramps, hand numbness, nausea and stiffness of the hands. The recommended daily intake is around 1.5 mg.
Folic acid or Vitamin B-9 is use in the process of DNA and RNA synthesis. This act is essential for the growth and reproduction of all body cells. The recommended daily intake is around 200 mcg.
Vitamin B-12 or Cobalamin promotes growth in children, increases energy levels, helps in the formation and regeneration of red blood cells, which helps prevent anemia. The recommended daly intake is around 2 mg.
Different types of B-Vitamins can be found in a wide variety of dairy products, vegetables, fruit and meats.
Vitamin C
If you have ever did a tiresome and grueling workout, you probably have felt it in your muscles about an hour later. The vitamin C requirement of is abundant. Many studies have found that the blood and plasma levels of vitamin C to be diminished in those who exercise. Vitamin C is important because it is vital to the production of collagen. Collagen is the most ubiquitous substance in the body because it is the most abundant of fibers in the connective tissue. Vitamin C is said to reduce pain and inflammation after exercise, due to its relativeness towards the connecting tissues and muscles. The recommended daily intake is around 40 mg. Vitamin C can be found largely in fruits and vegetables.
Vitamin E
Vitamin E is just as important as Vitamin C. Its function is an antioxidant that protects body tissue from breaking down. Vitamin E also is important in the formation of red blood cells. Although Vitamin E is an important vitamin to us, it can also be dangerous. According to the American Heart Association in November 2004, they stated that high amounts of vitamin E could be harmful. Taking 400 IU per day, or higher, may increase the risk of death. The recommended daily intake is 10 mg. Sources of Vitamin E can are grains, potatoes and such.
Calcium
Have your parents ever told you that calcium is important? Well, they were correct. When calcium levels are low in our blood, our bodies will start talking calcium from our bones. Bones also need calcium to remain firm and strong. To an athlete, calcium would mean, less bone related injuries. With an ailment relating to a bone, it's hard to physically move without pain, meaning you maybe sitting on the bench or sidelines for a while. Bones are mostly made up of hydroxyapatite or calcium phosphate. Hydroxyapatite contributes to the fact that our bones and teeth are firm and hard. The recommended daily intake of calcium is around 800 mg. Good sources of calcium are dairy products, rice and soy products as well.
Zinc
Zinc is found in almost every cell. It stimulates the activity of about 100 enzymes. Zinc is also known to support a healthy immune system. As an athlete, getting sick or any kind of ailment to your physical heath is a negative. The recommended intake would be around 8-11 mg for a teenager. Wound healing is also apart of zincs duty. Athletes who can heal wounds faster, means less time sitting around and not being apart of the action. The recommended daily intake of zinc is around 12 mg. Good sources of zinc would be beef, lamb, brown rice, yogurt, whole wheat bread, lentils, oatmeal, baked potato, crab meat, pork, salmon, beans, chicken, lima beans, milk, oysters, turkey, spinach, rye bread, clams, lobsters and peas.
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