Teenagers need such a diet

Live Hindi News (Health Corner) :- In adolescence, it is necessary to take care of certain things related to food in order to keep pace with the fast growing body, pressure of studies and career and the busy life.

Nuts, Fats, and SeedsWell-known nutritionist Luke Coutinho says that the diet of teenagers should be rich in fat. He believes that our brain is a fatty organ, so ghee, nuts, seeds and healthy oils (olive oil, coconut oil and sesame oil) should be included in the diet in balanced quantities. Flax seeds, sunflower, pumpkin seeds, walnuts, sesame seeds etc. are rich in omega-3 fatty acids.
IronIron deficiency in the body can lead to lack of concentration in studies, fatigue and irritability. Iron plays an important role in the development of the brain and keeping it healthy and it releases important hormones like dopamine. Dopamine keeps the brain happy. Green leafy vegetables, turmeric, wheat sprouts and moringa are considered good sources of iron.

Complex CarbohydratesCereals, fruits, sweet potatoes, beans etc. act as the first source of fuel for the brain in the form of glucose. Many studies have found that students who do not eat breakfast in the morning have difficulty concentrating in their classes. This is due to low energy levels and brain fog.
ZincZinc plays a major role in maintaining communication between nerves and brain cells. Lack of zinc in the body has an adverse effect on intellectual ability and problem solving skills. For this, almonds, garlic, pumpkin seeds, sesame and organic eggs should be consumed regularly.
deficiency of IodineIodine deficiency in children can cause brain damage. Children whose mothers do not take adequate iodine during pregnancy have low intellectual capacity. Therefore, pregnant women, children and teenagers must take it. It is found in tomatoes, spinach, eggs and potatoes.

ColleenThis element is very important for the proper development of the brain. It is found in eggs, fish, avocado, spinach and probiotics.
Vitamin BVitamin B-9 and B12 keep nerve cells healthy. If there is a deficiency of these in the body, supplements can be taken. Non-vegetarian food contains abundant quantities of these.