Nutritional F&B
The importance of nutrients foods & beverages in teenage health
Why does nutrition matter so much during the teenage years?
The teenage years are one of the fastest periods of growth after infancy. Protein helps build and repair tissues, while adequate energy supports day-to-day activities and growth. For active teenagers, food quality matters as much as quantity. [2]
Carbohydrates are the body’s main fuel source and can help power school, sports and everyday activity. Wholegrain cereals, rice, breads, fruits, vegetables and other minimally processed carbohydrate foods provide energy together with fibre and micronutrients. [3]
Healthy fats also matter. Omega-3 fatty acids are involved in normal cell function and are found in foods such as fatty fish, nuts, seeds and some plant oils. [4]
Iron deserves particular attention because it is needed to make haemoglobin, which carries oxygen around the body. Menstruating teenage girls may have higher iron needs and can be more vulnerable to iron deficiency. [5]
For teenagers with undernutrition or specific nutritional gaps, targeted oral nutrition support can improve some nutritional outcomes, but supplementation should be individualised rather than used as a substitute for normal meals. [6]
A multivitamin may help fill selected nutrient gaps in some situations, but routine use is not a replacement for a balanced eating pattern and should be discussed with a healthcare professional when there are concerns about diet, medicines or medical conditions. [7]
How can nutrition support a teenager’s immunity?
A well-functioning immune system depends on adequate energy and a range of vitamins and minerals. Nutrients such as vitamins A, C, D, E, B6 and B12, folate, zinc, selenium and iron all contribute to normal immune function. [14] The goal is not to “boost” immunity beyond normal, but to avoid deficiencies and support the immune system with balanced nutrition, sleep, physical activity and other healthy habits.
References
1. Walsh NM, Flynn A, Walton J, Kehoe L. Optimal growth and development: are teenagers getting enough micronutrients from their diet. Proc Nutr Soc. 2024;83(4):245-253. doi:10.1017/S002966512400017X Source
2. HealthyChildren.org. Protein for the Teen Athlete. American Academy of Pediatrics. 2011 Dec 1. Source
3. HealthyChildren.org. Carbohydrates for Energy. American Academy of Pediatrics. Updated 2018 May 1. Source
4. Ajmera R. Omega-3 for kids: benefits, side effects, and dosage. Healthline. 2019 Oct 9. Source
5. Del Ciampo LA, Del Ciampo IRL. Impacts of acquired iron deficiency on adolescent health. Eur J Nutr Food Saf. 2020;12(10):87-93. doi:10.9734/ejnfs/2020/v12i1030305 Source
6. An R, Shen J, Zhang Z, Lim MT, Huynh DTT. Effect of oral nutritional supplementation on health-related outcomes and nutritional biomarkers in children and adolescents with undernutrition: a systematic review and meta-analysis. Nutrients. 2024;16(17):2970. doi:10.3390/nu16172970 Source
7. Office of Dietary Supplements, National Institutes of Health. Multivitamin/mineral Supplements - Health Professional Fact Sheet. Updated 2024 Jul 17. Source
8. Ministry of Health Malaysia, National Coordinating Committee on Food and Nutrition. Malaysian Dietary Guidelines for Children and Adolescents 2023. Source
9. World Health Organization. Healthy diet. Updated 26 January 2026. Source
10. Office of Dietary Supplements, National Institutes of Health. Calcium - Fact Sheet for Consumers. Source
11. Office of Dietary Supplements, National Institutes of Health. Vitamin D - Fact Sheet for Health Professionals. Source
12. Office of Dietary Supplements, National Institutes of Health. Iron - Fact Sheet for Consumers. Source
13. Office of Dietary Supplements, National Institutes of Health. Omega-3 Fatty Acids - Fact Sheet for Consumers. Source
14. Office of Dietary Supplements, National Institutes of Health. Dietary Supplements for Immune Function and Infectious Diseases - Fact Sheet for Consumers. Source
