Teenage years are a crucial time in a young person’s life where they will undergo a lot of physical and mental development, which will require good nutrition to support and sustain.

Nuts are one of the best sources of essential nutrients for teenagers, and they should be included in their daily diet for several reasons.

Rich in protein

Nuts are a high-protein food. They contain all the essential amino acids that the body needs for growth and development. Protein is essential for building and repairing tissues, such as muscles, bones, and skin.

Teenagers who are into sports and exercise require more proteins to support muscle growth and repair. For non-meat eaters, nuts play an important role in providing a protein source in their diet.

Good fats

Nuts are high in fat, but not all fats are bad for you. Nuts are rich in monounsaturated and polyunsaturated fats, which are the healthy fats that can help keep your heart healthy.

These fats can help improve cholesterol levels and reduce the risk of heart disease.

Dense in micronutrients

Nuts are packed with essential vitamins and minerals such as vitamin E, magnesium, copper, and selenium. They also contain antioxidants, which can help protect the body’s cells against damage from free radicals.

Teenagers who are undergoing physical and hormonal changes need these micronutrients to help support their growth and development.

Good source of fiber

Nuts are an excellent source of fiber, which is essential for good digestion and maintaining healthy gut bacteria. It is essential for the digestive system to function optimally, which in turn impacts overall health.

Fiber can also help reduce the risk of constipation and other digestive issues that are common among teenagers.

Keep hunger at bay

Nuts are a high satiety food that can help prevent hunger pangs and cravings. Teenagers who tend to snack a lot on unhealthy foods often do this due to hunger.

But consuming nuts as a snack can keep them full for longer periods, reducing the need to snack regularly.

Easy to include in the diet

Nuts are extremely versatile and can be included in various ways in the daily diet. They can be eaten raw or can be roasted or toasted.

They can be included in salads, sandwiches, smoothies, stir-fries or even chopped up and served as a topping on yogurt, oatmeal, or even ice cream.

Precaution for nut allergies

While nuts are an excellent source of nutrition, it is worth bearing in mind that they are also a common allergen. Teenagers with a nut allergy should avoid them altogether and opt for other sources of protein, healthy fats, and micronutrients.

Conclusion

Nuts should be an essential part of a teenager’s daily diet. They provide essential nutrients that are crucial during this phase of their life.

Nuts are naturally tasty and can be included in various ways in the diet, making it easy to consume them regularly. However, caution needs to be exercised as individuals with an allergy to nuts should avoid them.