Health Benefits Of Eating Fruits And Vegetables In The Adolescence Period!

Adolescence or teenage is bound to self-search and transformations. The mind and body evolve rapidly in this sweet period, and the growth and development of the body and hormonal system back these transformations.

The one factor that is vital for any kind of growth and development is good food. Therefore, the role of a good diet in adolescence as a period bearing tonnes of changes is inevitable.

Nice food! What comes to mind when you hear this? Yes, a lot of fresh fruits and vegetables, right?! And these give a teenager the food and energy they need to take part in all of their activities. This piece talks about the many ways that eating fruits and vegetables as a teenager is good for your health.

Why Fruits And Vegetables Are Important For Teens?

Adolescents, particularly those in the first years of this developmental period, have unique nutritional requirements. Carbohydrates, side dishes, milk, vegetables, and fruits, among other essential nutrients, must be included in the diet.

Importants of fruits and vegetables in teens

Micronutrients, such as those found in vegetables and fruits, including fiber, vitamins, and minerals, are critical inputs that help muscle cells produce more energy.

Vegetables and fruit provide essential nutrients for adolescent development, including support for the digestive system, bone growth, height gain, eye health, and neuron and cell development in the brain.

Having said the need, How much of each is to be consumed falls as the next query.

On the report of the World Health Organisation (WHO), adolescents should eat between 400 and 600 grams of vegetables and fruit per day, with 250 grams coming from vegetables (equivalent to 2 1/2 servings or 2 1/2 glasses of cooked and drained vegetables) and 150 grams coming from fruit (equivalent to 3 medium-sized Ambon bananas, 1 1/2 cut medium-sized papayas, or 3 medium-sized oranges). 

Ways To Include Veggies And Fruits In Your Teen’s Diet!

It’s simpler than you might think to work produce into each meal. Include a rainbow of colors for the most beneficial fiber, minerals, and vitamins in your vegetable selection. Opt for a fruit yogurt and fresh or frozen berries for a healthy morning meal, which at the same time can gift you the goodness of fruits and the treasure of good microbes in the yogurt.

Bananas, berries, and raisins are great additions to muesli. Add some chopped veggies to create a bowl of healthy salad. Add some tomato and spinach to your family’s lunch sandwiches. Blending in the fruits that come to your hand for a perfect smoothie can all be granted as the best way to give your food game a healthy twist.

Another way of introducing fruits and veggies to your teenager’s plate is through proper meal planning done by the family. The experts recommend consulting your teenagers before you go food shopping to find out what kinds of fruits and veggies they like to consume.

If they have a say in the matter, and kids feel like they’re making a difference, they may be more likely to choose nutritious food. Experts also suggest that having your kid take control of making supper for the family one night a week is a great way to get them interested in cooking and eating healthy.

Above all, education is the main factor that can be revolutionary. Teenagers have had it particularly tough due to remote schooling, quarantine isolation, and the pandemic’s uncertainty. Eating more fruits and vegetables, among other nutritious foods, has been linked to a lower anxiety level and better mood.

If you stress this to your kids, it may be the impetus they need to start eating healthier. Check with your teen to see if they are interested in resolving to eat healthier this year. This could make them feel energized, calm, and ready to take on their favorite sport. 

Read More:- Common Eating Disorders In Teenagers: What Are They? You Should Be Aware!


Fruits and vegetables are nutrient-rich powerhouses that provide vital vitamins and minerals and offer antioxidants and fiber, promoting a strong immune system and digestive health.

By creating healthy eating habits in children at an early age, we provide the future generation with the tools they need to live a balanced and vigorous life. Let us prioritize fruits and vegetables in their diets to set the stage for a healthier future for our children.

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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