Healthy eating is important at all stages of life. But puberty is a time when the body is undergoing serious changes that can have lifelong implications, making proper nutrition imperative. But with conflicting information coming from everywhere, how can you know what the best foods for a teenage boy are?
To avoid confusion and bust some of the common myths regarding what’s healthy and what isn’t here’s Son of Man’s 10 best foods for a teenage boy…
The best foods for a teenage boy are naturally nutrient dense to fuel his growing body and combat the negative effects of puberty like low energy and spotty skin. Foods high in nutrients and low in sugars and other inflammatories- like good quality animal products- also help to balance wild teenage hormones.
Why is diet important during puberty?
A healthy diet is essential for teenage boys during puberty for a variety of reasons. It helps to provide the body with the necessary nutrients and energy to maintain growth spurts, maximize physical activity, build muscle mass and promote overall well-being. A balanced diet can also help to support emotional development, help regulate hormones and reduce stress levels.
Eating a balanced diet during teen years provides essential nutrients such as protein, carbohydrates, fats, vitamins and minerals. In addition to the necessary nutrients, eating nutritious foods can help teenage boys maintain a healthy body composition. Increasing muscle mass and decreasing body fat has many benefits to a teenage boy. From providing him with extra strength, to increasing his confidence in social situations. Eating the right foods will ensure that growth spurts are supported without contributing to excessive weight gain.
By making smart food choices and eating a nutrient-dense human diet, teenage boys can reap the benefits for years to come. A healthy diet during puberty helps to ensure that physical and emotional development is supported and that future health risks are reduced.
What foods can exacerbate negative puberty symptoms?
Puberty can be an awkward time of random bouts of acne, excessive fatigue and body-consciousness. One thing that can exacerbate all these symptoms is eating inflammatory foods. Industrial foods high in sugar, trans-fats and plant-seed-oils create an inflammatory response in the body. Chronic inflammation puts a lot of stress on the body, especially during puberty when the body is already working extra hard.
Mentally, inflammation can result in tiredness, lack of motivation and poor mental health. Physically, it can lead to increased body fat and worse acne. For more information on inflammation and what inflammatory foods to avoid, click here!
Puberty can be difficult but with an anti-inflammatory diet, some of the worst symptoms can be eradicated. The following list isn’t exhaustive but it focuses on foods that decrease inflammation and provide all the nutrients that a teenage boy requires for balanced hormones, energy, positive mood and a desirable body composition.
What are the 10 best foods for a teenage boy to eat?
1. Grass-fed Beef
Grass-fed beef is the ultimate food for a boy battling puberty. It’s packed full of nutrients that’ll give him unlimited energy to power through all his teenage commitments unaffected by his warring hormones. The vitamin B12 it contains is absolutely essential for brain development and being deficient can have disastrous consequences. Low B12 levels are similar to ADD which is diagnosed at a much greater rate than historically. One theory suggests that the lack of B12 in our modern grain heavy diet could be the reason for misdiagnoses as B12 levels are rarely taken.
Beef contains naturally occurring creatine and testosterone-boosting saturated fats to help a body-conscious teenage boy build muscle and maintain low body fat. Since the 1980s, mens serum testosterone has been declining due to the drive to replace saturated fats with sugar (which actually reduces testosterone). Creatine is incredibly effective for muscle-building and beef contains about 2.5g per pound.
Teenage years are understandably a time when young men become more aware of their body shape so being able to do something about how they look just through diet is a major win. Meat is easy for us to digest and contains pretty much zero carbohydrates so a diet high in meat will limit any bloating, embarrassing flatulence and water-retention. Choosing grass-fed beef that isn’t fed anything unnatural will also reduce inflammation which also causes bloating and puffiness.
How to beef up brain development with meat!
2. Grass-fed Lamb
I’ve singled out lamb and beef because of the way they’re raised. Compared to pigs and chickens, cows and lambs enjoy a much more natural existence. At least this is the case in the UK where they spend most of the year in fields and still eat hay in the winter. In countries that suffer from large industrial grain-feeding cattle farms it’s worth ensuring that you are getting grass-fed and grass-finished meat where possible. Chickens and pigs throughout the world are fed a grain-heavy diet that taints the meat with unhealthy fats and toxins so are sub-optimal compared to the other two.
Grass-fed lamb is one of the best sources of DHA omega-3 which makes up a large portion of the brain. DHA is referred to as the ‘happy fat’ as low levels of it have been linked to depression and anxiety. There are very few places outside of animal products that contain DHA.
Like beef, lamb contains good levels of saturated fat. Saturated fat has been demonised over the previous decades but it’s making a comeback. The walls of our cells are made from saturated fat so when we deprive ourselves of it, our very cells become unstable as it’s replaced with other fats.
Lamb contains protein as well as essential vitamins and minerals such as iron, zinc, vitamin A, niacin, thiamin (vitamin B1), riboflavin (vitamin B2), and vitamin B12(1).These vitamins and minerals are important for a variety of bodily functions, including immune system health, metabolism, growth and development, reproductive health, wound healing, and cellular repair(2). Eating lamb and beef can also provide high-quality protein that is necessary for muscle growth during puberty(3).
How to make your child unstoppable with red meat!
3. Bone marrow
Several theories about our evolution suggest that back when we were firmly in the middle of the food chain, cracking into bones of carcasses to get the marrow was our niche. With our frail bodies annd lack of claws annd teeth we had to wait for the lions annd hyenas to finish stripping the bones before we could take what little was left. If this is the case, then bone marrow was ant the core of our physical, cognitive and social development. It’s time to get back to your roots!
Eating bone marrow during puberty can provide essential vitamins and minerals that help support the body’s growth and development. Bone marrow is a rich source of iron, zinc, magnesium, selenium, and Vitamin A which all help to promote healthy bones and teeth as well as skin, hair and nails:
- Iron helps in the production of red blood cells, which helps with energy and concentration.
- Zinc is important for proper growth development during puberty and can help to improve immune system functioning.
- Selenium is an antioxidant which helps protect the body from damage caused by free radicals.
- Vitamin A helps keep eyesight healthy.(4)
Bone marrow also contains high amounts of collagen which is a protein that helps form the structure of skin and connective tissues. This can be helpful during the puberty years when bones are growing quickly and joints may be strained, as collagen helps to provide strength and flexibility to bones, muscles and tendons. (5)
Eating bone marrow during puberty can also help to promote healthy gut bacteria. Bone marrow contains a type of dietary fiber known as mucin, which helps to feed beneficial microbes that live in our digestive system. This helps to improve digestion, enhance nutrient absorption and support overall health.(6)
Bone marrow for breakfast? Read here for 8 inflammatory free breakfast options!
4. Yoghurt
Natural yoghurt is a great snack or pudding option for a teenage boy. Choose unsweetened and full-fat natural or Greek yoghurt and add a bit of honey if necessary for flavour. Teenage boys and aging men alike take note! Although it was a study conducted on mice and not humans, one study resulted in increased testosterone, larger testes and greater social dominance in mice fed probiotic bacteria(7). With all the other benefits of yoghurt mentioned below, it really can’t hurt to add it to your diet!
Yoghurt is a great source of calcium, which is essential for growing bones during puberty. Calcium contributes to strong bones, muscles and healthy teeth, helping protect against osteoporosis later in life (8). The probiotics that might grow your testicles also maintain the balance of good bacteria in the gut, which aids in digestion and helps reduce the risk of developing infections(9).
Yoghurt is packed with vitamins, minerals and antioxidants, helping to strengthen the immune system. This is especially important during puberty when hormones are fluctuating and the body needs extra support(10). The B vitamins in yoghurt are essential for a healthy metabolism, skin health and hormone balance. They can also reduce stress during what can be extremely stressful and uncertain years(11).
5. Raw milk
Raw milk is milk straight from the cow that hasn’t been pasteurised or homogenised. Benefits to raw milk include the fact that none of its nutrients are lost during the heat-treating process. These treatments are there to kill bacteria that may be harmful which means that to be able to guarantee their raw milk is completely safe then the cows must be well treated and fed a good diet. Otherwise the nastiness would come out in the milk. Why else should you strive to find a raw milk dealer to maximise puberty?
Raw milk provides an excellent source of high-quality protein that helps to build muscle mass and strength. It also contains all nine essential amino acids which are key for proper growth and development during puberty. (12). It’s rich in calcium and vitamin D, which are both vital for strong bones and teeth formation during this period of rapid physical growth. (13) Studies have shown that drinking raw milk during puberty can reduce the risk of osteoporosis later in life.
Sticking with the theme, raw milk is an excellent source of B-vitamins, which are essential for healthy growth and development during puberty. (14) These vitamins play a role in the production of hormones, energy metabolism and brain functioning which is essential during this key development phase. Drinking raw milk may help to reduce the risk of developing certain chronic diseases later in life. Studies suggest that the fatty acids found in raw milk may help to reduce inflammation and improve cardiovascular health. (15).
6. Eggs
Eggs are up there as one of the most contested foods when it comes to health. The reason is the fact that they contain cholesterol which has been the biggest enemy of health since the 1940s. Though eggs do contain a lot of dietary cholesterol, there is no evidence that this leads to a build up of cholesterol in the blood stream. The main thing to ensure with eggs is to not overcook the yoke too much and try to eat eggs from the best quality chickens as possible. This is to do with the diet and ill-health of the chicken leaching into the nutritional profile of the egg itself.
Eggs in general are a great source of protein, with one large egg providing about 6 grams of high-quality protein. This can be especially beneficial for teens in puberty who may be going through periods of rapid growth and need additional protein to support that growth (16).
As for micronutrients: they are an excellent source of numerous other nutrients such as iron, vitamin A, riboflavin and choline. Iron is important for the formation of red blood cells and can help prevent anemia during puberty. Vitamin A supports healthy skin and vision, while riboflavin helps to produce energy from food. Choline is essential for brain development and memory formation (17). Eggs are also a good source of omega-3 fatty acids. Omega-3s are important for proper body and brain development and can help reduce inflammation in the body (18).
7. Butter
As with saturated fat in general, butter is making a comeback! Unfortunately it’s only after decades of people’s health has been damaged by plant-oil-based spreads and creamers. Instead of using butter, which is a natural product that has been used for centuries, people were convinced that margarine was the healthy option. Margarine is an industrial spread that is made by hydrogenating plant seed oils. This process damages the structure of the fat and creates trans fats which is linked to heart disease, strokes and type-2 diabetes(19). Margarine has even been linked to an increased risk of breast cancer as it increases the amount of estrogen-like compounds in the body(20).
Butter on the other hand is an incredible source of energy. Fat is the energy source that humans are designed to run off so replacing sugar with butter will give a busy teenager a serious boost in energy. It’s also a great source of fat-soluble vitamins such as A, D, E and K which are important for growth and development during puberty. Butter from grass-fed cows is acked with omega-3 fatty acids which can help improve brain functioning in adolescents thereby aiding their learning capabilities. This makes butter especially beneficial for children and teenagers during the period of puberty.
8. Oysters
A teenage boy that’s serious about getting the most his diet should definitely consider oysters. Zinc is one of the most important nutrients when it comes to the main puberty horomone- testosterone! Oysters are an excellent source of zinc with just one being almost your RDA of zinc (21). Zinc is essential for helping the body to develop and grow, especially during the teenage years when puberty is in full swing. Studies have even found that zinc can help reduce the mortifying acne breakouts associated with this stage of life (22).
Oysters are also a great source of protein, vitamins A, B-12 and D as well as iron (23). All of these nutrients are essential for maintaining healthy bones and muscles which can be especially important during puberty. Finally, oysters are high in calcium which helps to strengthen teeth and bones (24). Calcium is essential for maintaining optimal dental health and this is especially important during the teenage years when teeth and bones are still developing.
9. Liver
Liver is similar to bone marrow in its benefits to health. Like bone marrow it has an extremely high nutrient content. Liver is an excellent source of protein, vitamins and minerals such as iron, vitamin A, B-vitamins, folate and zinc. These nutrients are important for growth and development during puberty, as well as for overall health, and have already been discussed above. Eating liver during puberty can, therefore, help to provide essential nutrients for growth and support a healthy body.
In addition to its nutrient content, liver has been found to have anti-inflammatory properties which may be beneficial during puberty. During this time the body is going through hormonal changes that can lead to skin problems such as acne. The anti-inflammatory properties of liver can help reduce these problems as well as other inflammatory symptoms like fatigue. Eating liver can also help improve cognitive performance and mood swings, which are common during puberty.
A good way for a teenage boy to get this highly potent but unfashionable food into his diet is by making a really simple pâté. The recipe at the link below is very cheap, takes a matter of minutes and is packed full of all the goodness of liver in a more palatable package. Add a small amount to your daily diet and watch your health improve!
10. Hard cheese
Another food that has some trouble is cheese. It never struggles with popularity but it’s seen as a treat due to its high saturated fat content. As already discussed, the war on saturated fat was misguided and is slowly turning itself around. Cheese is another natural food that has been coveted for millennia due to its high nutrient and energy density. The densest are hard cheeses…
Hard cheeses like Parmesan and pecorino are a great source of protein, calcium, zinc and magnesium. Teenage boys need extra protein and calcium due to an increase in muscle mass and rapid bone growth. Zinc is essential in balancing hormones that are out of whack during puberty. Magnesium is important for supporting a healthy immune system and energy levels. For a great energy-boosting snack, hard cheese is one of the best options for a teenage boy. Just a small amount packs such a nutritional punch that it’s an easy choice for a health conscious teenager.
Summary
Reduce inflammation to combat the negative affects of puberty.
Grass-fed beef and lamb are puberty superfoods! They are packed full of nutrients that give teenage boys everything they need.
Bone marrow helps with physical development with it’s high levels of iron and collagen.
Oysters, as well as red meat and liver, are high in testosterone-boosting zinc to help with hormone balance and body composition.
Choose natural high fat animal products like butter and cheese over plant alternatives that are high in sugar and trans fats and lead to inflammation.
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References
- https://ndb.nal.usda.gov/ndb/foods/show/1793
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5923760/
- https://www.healthline.com/nutrition/best-diet-for-teenagers
- https://www.nutritionadvance.com/bone-marrow-nutrition/
- https://www.medicalnewstoday.com/articles/319110
- https://pubmed.ncbi.nlm.nih.gov/25226859/#:~:text=Mucin%20is%20a%20type,intestinal%20epithelium%20and%20gut%20bacteria.
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879365/
- https://www.healthline.com/nutrition/10-reasons-to-eat-yogurt
- https://www.medicalnewstoday.com/articles/278625
- https://www.healthline.com/health/probiotics-for-adolescents
- https://www.webmd.com/diet/features/yoghurt-and-teens
- Elmadfa I, Lopes da Silva A (2018). Dietary Protein for Adolescents — Needs and Requirements. Nutrients 10(3): 422. https://doi.org/10.3390/nu10030422
- Kim S, et al. (2016). Vitamin D and Calcium Intake in Relation to Bone Mineral Density among Pubertal Children: The Korea National Health and Nutrition Examination Survey 2012-2013. Nutrients 8(4): 220. https://doi.org/10.3390/nu8040220
- Konstantynowicz E, et al. (2015). Vitamin B Group and Puberty: The Interconnection between Metabolism and Development. International Journal of Molecular Sciences 16(2): 3346–3360. https://dx.doi.org/10.3390/ijms16023346
- Park S, et al. (2018). Milk Consumption and Its Association with Cardiometabolic Risk Factors in Korean Adults: Results from the Korea National Health and Nutrition Examination Survey 2016-2017. Nutrients 10(10): 1458. https://doi.org/10.3390/nu10101458
- https://www.ncbi.nlm.nih.gov/pubmed/17327622
- https://www.healthline.com/nutrition/11-benefits-of-eggs
- https://www.medicalnewstoday.com/articles/323084
- https://www.medicalnewstoday.com/articles/325205
- https://www.ncbi.nlm.nih.gov/pubmed/19890955
- https://www.nutritionvalue.org/Oysters,_raw,_Pacific_Nutrition_Facts.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3662288/
- https://www.medicalnewstoday.com/articles/317400
- https://www.ncbi.nlm.nih.gov/pubmed/1568443
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