As your teen enters adolescence, they will need more iron than ever. This mineral is essential for producing haemoglobin, which carries oxygen in the blood. It is also necessary for the proper functioning of enzymes and the growth and development of cells. Here are some ways to avoid iron deficiency.
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During the teenage years, the body’s iron requirements increase due to the rapid growth spurts that occur during this time. As a result, many teens become iron deficient, leading to fatigue, weakness, and even depression.
Why Is Iron Important For Teenagers?
Iron is an important micronutrient that is essential for many bodily functions. It plays a role in producing heamoglobin, which is responsible for transporting oxygen in the blood. It is also involved in the regulation of cell growth and differentiation.
Iron is particularly important for teenage girls and boys at a higher risk of iron deficiency due to their increased need for iron during puberty. For example, menstruating girls need extra iron to replace the iron lost through menstruation. Teenage girls who are vegetarian or have a poor diet are also at a higher risk of iron deficiency.
Iron deficiency can lead to fatigue, impaired cognitive function, and other health problems. Therefore, teenagers need to get enough iron through their diet or iron supplements.
Eat Foods That Are High In Iron To Avoid Iron Deficiency
The best way to ensure that your teen gets enough iron is to have them eat a diet rich in this mineral. It’s found in food like red meat, poultry, beans, lentils, nuts, and dark leafy greens. If you’re looking to add more iron to your diet, here are some foods that are high in iron.
- Beef: Beef is a great source of iron. Three ounces of cooked beef contains about 3 mg of iron.
- Dark leafy greens: Dark leafy greens are a good source of iron. One cup of cooked spinach contains about 6 mg of iron.
- Beans: Beans are a good source of iron. One cup of cooked black beans contains about 8 mg of iron.
Eating foods high in iron can help improve your health and well-being. So, add these to your diet if you want more iron and avoid an iron deficiency.
How To Get Your Teen To Meet Their Iron Needs
Most teens need between 11 and 15 milligrams of iron each day. But with busy schedules and less-than-healthy eating habits, many teens don’t get the iron they need. This can lead to iron deficiency, which can cause fatigue, paleness, and other problems.
So how can you make sure your teen is getting enough iron? Here are a few tips:
- Encourage your teen to eat iron-rich foods like lean red meat, poultry, beans, and dark leafy greens.
- Ensure your teen is eating enough other nutrients that help the body absorb iron, such as vitamin C and copper.
- Have your teen’s iron levels checked by a doctor if they are experiencing fatigue or other symptoms of iron deficiency?
In conclusion, teenagers need to get enough iron. Iron is essential for carrying oxygen in the blood and developing new blood cells. Too little iron can lead to iron deficiency anaemia, which can cause fatigue, weakness, and other health problems. To help your teen meet their iron needs, ensure they eat iron-rich foods and take a daily multivitamin with iron.
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