What Happens When Proper Nutrition Is Lacking
Because weight and height increase rapidly during adolescence, an adequate intake of protein, iron, calcium, vitamins, and minerals is essential. Without sufficient nutrition, muscles do not develop properly, bone density decreases, desired height may not be achieved, and fatigue sets in easily. As a result, the body becomes weaker in adulthood and overall physical capacity declines.
During adolescence—especially among girls—iron deficiency is very common. This can lead to anemia, dizziness, reduced concentration, difficulty with physical exertion, and frequent illness. These problems also interfere with education and daily activities.
In adolescence, the brain develops skills related to decision-making, emotional regulation, and concentration. A deficiency of essential vitamins, minerals, and fatty acids reduces learning ability, weakens memory, and lowers tolerance to mental stress. In this way, malnutrition can gradually hinder academic progress.
If an adolescent girl suffers from malnutrition, her future pregnancies may be high-risk. The baby may have a low birth weight, and maternal malnutrition increases the risk of malnutrition in the child as well. Thus, malnutrition can pass from one generation to the next—a phenomenon known as the “vicious cycle of malnutrition.”
Foods That Should Be Included
As sources of carbohydrates, unpolished rice, whole wheat flour, red flattened rice, and oats should be included. Non-starchy vegetables such as leafy greens, okra, eggplant, bitter gourd, tomatoes, cabbage, cauliflower, bottle gourd, ridge gourd, snake gourd, carrots, and radish are excellent sources of vitamins, minerals, fiber, and antioxidants.
For protein, one should consume milk, yogurt, eggs, fish, meat, lentils, and legumes. Calcium and vitamin D can be obtained from milk, yogurt, cheese, small fish, taro leaves, drumstick leaves, pumpkin seeds, and light exposure to sunlight through walking outdoors. Meat, fish, lentils, and pumpkin seeds are good sources of zinc.
For iodine, milk, yogurt, eggs, shrimp, and marine fish should be consumed. To meet iron requirements, fish, meat, eggs, taro leaves, Malabar spinach, watermelon, blackberries, dates, and ripe tamarind are beneficial. Vitamin C is found in guava, hog plum, amla, lemon, olives, rose apple, ripe tomatoes, star fruit, ripe papaya, pineapple, and similar fruits.
Irregular eating habits, unhygienic fried foods from outside, fast food, foods high in oil and fat, excessive salt intake, and soft drinks should be avoided. At the same time, eating in moderation is important. Unhealthy dietary habits and excessive food intake are responsible for adolescent obesity.
Md. Nahid Newaz
Technical Officer, Nutrition
HEED Bangladesh
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