International E-Magazine on adolescent health Circulatory and Respiratory System | Page 12

Proteins: Proteins are essential for growth, having energy, and help tissue repair. They are really important
mainly throughout childhood, adolescence, and pregnancy. When these proteins are digested, amino acids
are left in our body, which we need a specific amount of them to break down food. Amino acids are found in
animal sources such as eggs, fish, and meat and also in plant sources such as soy, beans and legumes. Adults
are recommended to eat 10% to 35% of their day's calories from protein foods. This is seen also as 46 grams
of protein for women, and 56 grams of protein for men.
Vitamins/Minerals: These are essential nutrients your body
needs in small amounts to work properly. Taking supplements of
vitamins and minerals can be okay for a while but taking them for
too long can cause harmful effects. There are two types of vitamins,
fat-soluble and water-soluble. Fat-soluble are found in animal fats,
butter, vegetable oils, dairy foods, and fish. You don´t need to be
eating all of these food every day to get the proteins, once in a while
would be good. Water-soluble are not stored in your body so that´s
why you need them more frequently. Having too much of these
vitamins doesn’t have to be necessarily harmful sine your body gets
rid of them in your urine. You can find them in fruit, vegetables
and grains, which are vitamin C, the B vitamins and folic acid.
Minerals are essential for having strong bones and teeth, help
control body fluids in and out of cells and turning food into energy.
Calcium and iron are the most important minerals that should be
included in your diet.

A healthy guideline diet will bring you lots of positive benefits throughout your life. One you start eating in a
proper and orderly way, you´ll probably get used to it and it´ll be easy for you to follow your healthy diet as
long as you are willing too. Remember one thing, include water in your diet and avoid drinking beverages
and high sugar juices. A normal person should drink at least 2L of water per day. Water helps you clean up
your intestines and get rid of wastes faster. Nevertheless, drinking excess of water is bad for your metabolism
even though it is the healthiest thing you can give to your body, so do not exceed this amount per day and
you´ll feel good all the time. You can find them in meat, cereals and fish.

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