The dietary choices made during childhood and adolescence significantly impact one’s development. The nutrients consumed during these formative years play a crucial role in supporting the body through the myriad changes it undergoes. This holds particularly true for pre-teen girls, as their bodies undergo substantial transformations during this phase. Nutrient-rich foods are essential in their diet, facilitating the proper functioning of hormones. Incorporating specific foods into the diet of pre-teens can contribute to their overall well-being and development. Let’s take a look at them:
Flaxseeds: Flaxseeds are some of the most nutritional seeds. They are quite healthy and are easily available as well. They are a powerhouse of micronutrients such as iron, calcium, magnesium, vitamin C, vitamin E, vitamin K, etc., which are essential for healthy hormonal secretion at all ages.
Moringa Powder: Moringa powder contains a lot of iron, and iron plays a crucial role in improving haemoglobin levels and hormonal health, especially in girls. It has been advised by medical experts that consuming 1 teaspoon of moringa powder daily is essential for young girls.
Calcium-rich food: For better hormonal growth among pre-teen girls, it is advised by medical experts to consume adequate amounts of calcium. Calcium is found in milk, cheese, yoghurt, etc. But if someone is lactose intolerant or has dietary restrictions, they can choose fortified plant-based milk alternatives and calcium-rich leafy greens like kale and broccoli.
Fibre and Whole Grains: Eating fibrous food is also advised for pre-teen girls, as it improves the digestive system and helps maintain weight. Whole-grain foods Whole wheat bread, brown rice, quinoa, and oats will improve the digestive system while incorporating fruits, vegetables, and legumes into their diet will provide essential vitamins and minerals.
Dry Figs: Dried figs are some of the healthiest and most ignored dry fruits of all time. They are highly nutritious and beneficial for the body. They work as antioxidants and blood purifiers, improve haemoglobin levels, and provide energy to the body. It is advised that preteen girls should add at least two dry figs to their diet.
