Top 15 Healthy Foods For The Teens

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Teens are the crucial growing and developing years of a person’s life. At this time, children start becoming conscious of themselves and some of them develop a good habit of eating right. It is important to eat well in these years and not stick to rigorous dieting as it could have potential long-term hazards to the body. Eating 6 times a day which includes 3 snacking meals is good. The diet should be rich in mineral, vitamins and proteins for complete development.

The Various That Help The Body Grow Optimally In These Years Are-


Tomatoes are rich in minerals, beta-carotene, and E, and lycopene which is antioxidant that protects the body against heart diseases and cancer. Toss tomatoes into salads, soups, and curries to fill in in between meal spaces and keep their stomach full.


Celery adds loads of essential vitamins to the teen’s diet which help in keeping blood pressure under control and supplies the body with nutrients that keep the skin, hair, and body healthy.


This is a super veggie that protects the body against fatal diseases like that of cancer. It contains vitamins and high amounts of calcium that strengthen the bones and teeth, protecting them from damage in the later years.

Avocado consists of healthy fats that our body needs for various activities. It should be eaten regularly by growing kids as it is a great source of vitamin E that helps fight skin degeneration in future.


Nuts like nuts, , pine nuts, and are great for the skin, hair and body. A daily habit of munching these nuts should be inculcated in teenagers as nuts supply the body with vitamins, minerals, and fibers. They contain antioxidants that support the immune system and keep the digestive organs healthy. They are even good for the healthy heart and brain functioning.

Loaded with beta-carotene, carrots should be had ripe to derive maximum benefits out of them. Carrots keep the skin and hair shiny and strong and also maintain good levels of cholesterol in the body ad also add fibers to the digestive system for the smooth expulsion of waste.


This is extremely important for the growth and development of the child as it supplies the body with calcium, iron, protein and many other essential minerals. Milk also contains omega 3 fats which are good for the heart health and skin. Skimmed milk is a healthy fat-free option.

Yogurt contains probiotics that add healthy bacteria to the gut and strengthen the body. They are also good sources of calcium, protein and frozen yogurt should be encouraged in teens to replace ice creams.


Mangoes are a complete food and contain high amounts of minerals, fibers and disease-fighting compounds and antioxidants to keep the system healthy. Eating one full mango helps in keeping the stomach full for a longer time and thus, the craving to eat junk food can be minimized.

This fruit can lower the risk of heart disease which grips a large percentage of people after a certain age. Teenage girls should eat grapes as it is great for their skin and can improve the complexion and keep the colon clear and healthy.


From heart to the bones, the omega 3 fats in fish can take care of all organs in the body. Omega fatty acids also reduce the chances of depression and mood swings, which grips children due to peer pressure and hormonal changes in the body.

Leafy green vegetables should be a must add on to the diet of teens as they contain vitamins in good quantities. They are high in antioxidants, and the darker the leaf shade, the more nutrients it has. Kale and lettuce are other leafy green veggies and they are rich sources of folate and beta-carotene.


Wheat in the form of bread and pasta, are a necessary addition to the diet to add complex carbohydrates, fibers, and nutrients to our system. They provide energy to the body and also supply the body with its essential dose of vitamins and minerals.

This pseudo-grain is almost a complete protein food and also contains fibers iron and minerals without adding calories to the body. It is a good breakfast option that helps in starting the day healthily and also keeps the system full for long.

Citrus Fruits

Eating citrus fruits like oranges helps in better iron absorption in the body and also makes the body strong enough to fight germs and infections. Citrus fruits are also diseases fighting and protect the body against diseases.

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