Teenage is a crucial phase in your child's life. This is the phase where the child undergoes a lot of developments, be it physical, emotional cognitive or social. During this phase, their bodies, emotions and identities change in different ways. This is because of puberty. Teenage is when your child is in a transitional phase, with lots of hormones at its peak. So, as a parent, how can you ensure perfect growth and overall health for your child?Apar Jain, nutritionist, fitness trainer and health coach says that for teens, nutrition plays a key role in supporting both height growth and muscle development. "During adolescence, the body requires specific nutrients to fuel growth spurts, build muscle, and maintain overall health," he explains. Jain also suggests a list of essential nutritional elements that your teen needs:Protein• Importance: Protein is the building block of muscles, tissues, and bones. It’s essential for muscle repair, growth, and the development of lean body mass.• Sources: Lean meats, fish, eggs, dairy, beans, lentils, tofu, and nuts.• Recommendation: Teens should aim for 1.2–1.5 grams of protein per kilogram of body weight daily, depending on their activity level.Calcium• Importance: Calcium is vital for bone growth and density, which is crucial during height growth in adolescence.• Sources: Dairy products (milk, yogurt, cheese), leafy green vegetables, almonds, and fortified foods.• Recommendation: Teens should get around 1,300 mg of calcium daily to support healthy bone development.Vitamin D• Importance: Vitamin D supports calcium absorption, which is essential for bone growth and strength.• Sources: Sunlight exposure, fortified dairy or plant-based milk, eggs, and fish like salmon.• Recommendation: Teens need about 600–800 IU of vitamin D daily; consult a healthcare provider if supplementation is necessary.Healthy Fats• Importance: Healthy fats are essential for hormone production, including growth hormones, and for brain development.• Sources: Avocados, nuts, seeds, olive oil, and fatty fish like salmon.• Recommendation: Include a source of healthy fats in each meal, focusing on unsaturated fats for optimal health.Complex Carbohydrates• Importance: Carbohydrates provide the energy needed for physical activities, including workouts, sports, and overall growth.• Sources: Whole grains (brown rice, oats, quinoa), fruits, vegetables, and legumes.• Recommendation: Choose whole, unprocessed carbs, and aim for a balanced intake to sustain energy throughout the day.Zinc• Importance: Zinc is important for cell growth, immune function, and protein synthesis, all of which contribute to growth and muscle repair.• Sources: Meat, seafood, nuts, seeds, dairy, and whole grains.• Recommendation: Teens should aim for 8–11 mg of zinc daily for optimal growth and muscle function.Iron• Importance: Iron is crucial for oxygen transport in the blood, energy levels, and endurance, which is important during the growth phase.• Sources: Red meat, poultry, fish, beans, spinach, and fortified cereals.• Recommendation: Adolescent boys need about 11 mg per day, while girls need around 15 mg, particularly after menstruation begins.Vitamin C• Importance: Vitamin C aids in collagen production, which is important for joint health, skin, and connective tissue, as well as immune function.• Sources: Citrus fruits, berries, kiwi, bell peppers, and tomatoes.• Recommendation: Aim for 65–75 mg per day to support connective tissue and immune health.Water and Hydration• Importance: Proper hydration is critical for nutrient transport, energy, and overall cellular function, especially for active teens.• Sources: Water, milk, herbal teas, and hydrating foods like fruits and vegetables.• Recommendation: Teens should aim for 8–10 glasses of water daily, more if they are highly active.Magnesium• Importance: Magnesium supports muscle function, bone health, and energy production.• Sources: Nuts, seeds, leafy greens, whole grains, and legumes.• Recommendation: Teens should aim for 360–410 mg of magnesium daily to support muscle and bone health.